by What are Kegel exercises, how are they performed, what are their benefits?
Kegel exercises (pelvic floor exercises) are the name given to a number of extremely simple exercises, first described by Arnold Kegel in 1948, which can help prevent and control incontinence-related disorders urinary and other pelvic floor problems. You can do Kegel exercises while eating, sitting at the table, driving, resting, or even watching TV.
It is often recommended in the following cases:
● When certain age-related problems arise
● In case of overweight
● Pregnancy and after birth
● After gynecological surgery (woman)
● After prostate surgery (men)
● Urinary incontinence or bowel control problems that occur in people with neurological conditions
How to find the right muscles?
The Kegel exercise is like urinating and then trying to hold it in. This is done by relaxing and tightening the muscles that control urine flow. It is important to find the right muscles to contract.
Go to the bathroom when you need to pee, then hold your pee and feel the muscles in your vagina, bladder, or anus (for women) that control your urine flow. These are the pelvic floor muscles. If you feel it getting tighter, you have done the exercise correctly. Your thighs, glutes and abdomen should remain relaxed.
If you’re still not sure you’re contracting the right muscles:
Women: Insert a finger into your vagina. Contract the muscles as if you were holding in a pee, then release. You should feel the muscles tense, moving up and down.
Men: Insert your finger into your rectum. Contract the muscles as if you were holding in a pee, then release. You should feel the muscles tense, moving up and down.
How to do Kegel exercises?
● Lie down or sit with your legs slightly apart and supported by your thighs and knees. Contract your muscles as if you are stopping the passage of urine or gas. Ideally, you should hold this position for 10 seconds and rest for 10 seconds. Start with 3 repetitions for the first application. Also try to do this practice during your daily activities.
● You should do the exercise 6 or 8 times in 24 hours. You can also do these exercises in different positions such as sideways, standing, crawling.
● The exercise program should be continued regularly for at least 6-8 weeks, and once a certain muscle tension is achieved, it should be continued for life. Generally, the physiological effects of exercise begin to appear after two weeks, complaints diminish after 6 to 8 weeks, and improvement occurs after 3 to 6 months. Elderly patients may take longer to respond to exercise.
Note: If you are unsure about doing Kegel exercises correctly, be sure to consult your doctor.
Some notes of caution:
Once you have learned how to do them, do not perform Kegel exercises while urinating more than twice a month. Exercising while urinating can weaken your pelvic floor muscles over time; This can damage your bladder and kidneys.
If women do Kegel exercises incorrectly or with too much force, their vaginal muscles may become overstretched. This can cause pain during sexual intercourse.
Once you start doing these exercises, it may take several months for your incontinence to disappear. But if you stop doing these exercises, the incontinence will return. Once you start doing the exercises, we recommend that you continue doing them for the rest of your life.
