If you want to make pelvic floor muscles strong then Kegel exercises are really the best option for you. Doctor Arnold Kegel was the person who introduced these exercises, known as Kegel exercises. Now try to understand what the functionality of pelvic floor muscles is. The major importance of these muscles is to provide support to the bladder and the colon. In women it helps in the functions of the uterus. So a healthy pelvic floor is really important. It is because it not only boosts the functionality of the bladder but also controls bowel and sexual functions as well. This comprehensive article is all about. Here we will deeply discuss the importance of Kegel exercises both for men and women. So without any wastage of time let’s get started.
What are Kegel Exercises?
It is really very important to know what kegel exercises actually are. These types of exercises consist of contraction and relaxation of pelvic floor muscles. The major benefit of kegel exercises is to provide complete assistance to both men and women. Those people who are suffering from urinary tract infections especially in the case of after birth, Kegel exercises are considered as the best options in this whole picture. In case of prostate surgery in male these types of exercises are really beneficial.
Benefits of Kegel Exercises
For Women
Hair in the part of the article we are going to talk about top benefits of Kegel exercises especially for women. Let’s have a look.
Improved Bladder Control
The most important benefit for women in case of Kegel exercises is the improvement in bladder control. These exercises basically reduce the risk of urinary tract infections.
Enhanced Sexual Health
You all know better how important sexual health is for you. Luckily Kegel exercises make pelvic muscle strong that results in increasing responsiveness and also improve erection or climax during the sexual experience.
Post Childbirth Recovery
It is really important to recover from childbirth for a normal routine. For this purpose Kegel exercises play their part in making those muscles strong that were under stress throughout the process of pregnancy and delivery.
Prevention of Prolapse
When you strengthen these muscles, they can help to keep those organs in a place that are pelvic floor supported.
For Men
Better Bladder and Bowel Control
There are also benefits of Kegel exercises for men. By taking these exercises men can experience better bladder and bowel control. In simple words we can say that these exercises provide assistance in order to manage urine and bowel movements.
Improve Sexual Performance
Kegel exercises are considered best in order to improve the sexual performance in men. These types of exercises help in reducing symptoms of erectile dysfunction. Besides that, they also improve the erection or orgasm.
Post Prostate Surgery Recovery
Another benefit of kegel exercises is the recovery from post prostate surgery. These exercises help to regain control of urine and bowel movements.
Identifying the Pelvic Floor Muscles
The important thing before starting Kegel exercises is to find out your pelvic floor muscles correctly. There are different methods to find out pelvic floor muscles in men and women. Let’s have a look.
For Women
In the case of women there is a simple method to find out pelvic floor muscle before starting Kegel exercises. Just start assuming that you are trying to stop the flow of urine midway. Now carefully understand that those muscles which you use for this purpose are actually your pelvic floor muscles. There is an important understanding for you at the moment that it is not recommended to make this habit because it can create some other health issues as well.
For Men
There is a different method to find out pelvic floor muscles for men. The simple process is to try to think about stopping the flow of gas. In another way you can think about raising your penis. Now all the process that you have done through which muscles are actually pelvic floor muscles for you.
Common Method Both for Men and Women
There is another best option that both men and women can perform easily. Just put a clean figure into the vagina in case of women and anus in case of men. After that, try to exert pressure around it.
How to Perform Kegel Exercises?
Here in the following we are going to talk about some effective steps that are really helpful in order to perform Kegel exercises. Let’s have a look.
Find Your Pelvic Floor Muscles
In order to effectively perform Kegel exercises it is really important to know where your pelvic floor muscles are. Just follow the instructions that we have mentioned above.
Get Comfortable
It is very important to make yourself comfortable before starting Kegel exercises. There are different options by performing Kegel exercises like sitting, standing and laying down. In the beginning it is better to go for a laying down method.
Contract the Muscles
Just make sure to contract the pelvic floor muscles and then maintain this contraction for at least 3 to 5 seconds.
Relax
After contraction there comes relaxation. Just pause the contraction where it takes at least 3 to 5 seconds to relax.
10 Sets of Repetitions
It is important to make sure to take at least three sets of 10 repetitions on a daily basis.
Tips for Effective Kegel Exercises
How you can make your Kegel exercises more effective is actually a question at the moment. Let’s find out.
Focus on the Pelvic Floor
It is important to keep your focus just on the pelvic floor muscles. For this purpose try to prevent gripping your tummy, back side or thighs. Try to activate only pelvic floor muscles at the time of Kegel exercises.
Breathe Normally
For effective Kegel exercises it is really crucial not to hold your breath. Just allow yourself to breathe easily during the whole process.
Maintain Consistency
You know consistency is really important in any kind of work and specially is the case here in Kegel exercises. Just make a schedule of performing these types of exercises. Start and stop at the same time daily on a regular basis. It is just like eating breakfast or washing your teeth daily at the same time.
Common Mistake and How to Avoid Them
Here in this part of your article we are going to provide you with comprehensive guidance about the common mistake that most people repeat during Kegel exercises. Let’s have a look.
Using the Wrong Muscles
As we have said earlier, it is important to contract your pelvic floor muscle. It is observed that most of the people contract their belly, thighs or buttocks rather than pelvic floor muscles. You can avoid this situation by simply placing one hand on your abdomen and one on your lower abdomen or buttocks. By doing this you will feel relaxed.
Overdoing It
As we have said earlier, three sets of 10 repetitions are enough in a day. If you overdo it then it can be the reason for tiredness and pain.
Inconsistent Practice
You can get maximum results from any exercise at that time when you perform consistently. Same is the case here in Kegel exercises. So it is important to perform these pelvic floor muscles exercises on a consistent basis regularly.
Advanced Kegel Techniques
You can also go for advanced Kegel techniques when you have full control over basic kegels. Here in the following there are some advanced techniques that will help you to further make your pelvic floor muscles strong. Let’s have a look.
Quick Flicks
In this method try to contract and relax pelvic floor muscles quickly. Try to perform at least 10 fast flicks three times in a day.
Long Holds
As the name suggests in long hold methods make sure to contract the pelvic floor muscles and hold them for at least 10 seconds. After that take at least 10 seconds of rest and then repeat this process five times in a day.
Reverse Kegels
In this method pay attention to relaxing the pelvic floor muscles. Try to push out slowly in that way as you are urinating or releasing gas.
Adding Kegels into Your Daily Routine
It is better to add kegels into your daily routine in order to make sure that you are performing kegels regularly. Here in the following there are some important tips for you in this whole context. Let’s find out.
✓Just start your day with kegels. You can do kegels at the time of brushing your teeth. Similarly while taking a morning coffee you can also perform kegels.
✓ You can also practice some Kegel sets during toilet breaks or even sitting at your desk.
✓Most of you watch television regularly. So it is the best time to perform Kegel during commercial breaks or at that time when you are watching your favorite programs.
✓You can also take kegels as a part of your night routine.
When to Expect Results?
The important thing that you have to keep in mind is that you cannot expect the fastest results by performing Kegel exercises. It actually takes time. Some people can observe results after a few weeks while some can have to wait for months. But remember you have to go just like slow and steady wins the race approach. It is better to keep record of your progress and celebrate every little achievement during the journey of enhancing pelvic floor muscles.
When to Consult With Your Professional Healthcare Provider?
The whole focus in Kegel exercise is to find proper pelvic floor muscles. If you find difficulty in identifying pelvic floor muscles then you can get professional guidance from your health physician. In this way a pelvic floor therapist is actually a person that can give you complete guidance in this context.
Conclusion
Kegel exercises are a very simple and effective way to enhance your pelvic floor muscles. Both men and women can perform kegels very easily. You have to be patient while starting Kegel exercises. Because it is a long term process that needs proper management and consistency. So try to perform Kegel exercises regularly that will help you to better control bladder and bowel movement. Besides that, with the help of Kegel exercises you can also improve your sexual health and overall quality of life.