What is Kegel Exercises?
Kegel exercises are also known as pelvic floor exercises. It is known as exercises for strengthening the muscles around the vagina in women. Men can also do these exercises. It is reported that women and men can prevent urinary incontinence and urinary problems by doing these exercises.
Exercises strengthen the muscles in the uterus, bladder, small intestine and rectum. In addition, in men who practice these exercises; Problems such as premature ejaculation, erection, prostate and urinary incontinence can also be prevented.
What are Pelvic Floor Muscles and What Do They Do?
Another name for the exercise is pelvic floor muscles exercise. In this case, what needs to be done is to know where the muscles are and what they do before the exercises.
It is known as the area between the lower abdomen and the legs of the human body. In a different way, it is the area about 4 fingers below the navel.
The floor of the region consists of layers of muscle and different tissues.
It is located between the coccyx and the pubic bone. In women, it supports the uterus, bladder and colon. These exercises, which support bowel and bladder control, also help with sexual function. Strengthening the pelvic floor muscles is important for the health of the person.
Why Should I Do Kegel Exercises?
Like all other muscles, the muscles in this region can be strengthened by working over time. It is important for all age groups to have strong muscles in this area.
Some conditions for weakening and loss of strength of the muscles in this region are as follows:
- Muscles not working and losing their activity
- Pregnancy or giving birth
- Obesity
- Constipation
- Having a chronic cough problem
- Progression of age
Stress-induced cough and sneezing in women can cause urinary incontinence problems. Activating these muscles by working helps to prevent these problems.
When done during pregnancy, it reduces the effect of the baby’s increasing weight. Muscles formed before birth will be beneficial for postpartum. Exercises should be resumed immediately after birth.
Depending on the advancing age, the strength of the muscles in this area can prevent some problems that may occur in the future.
How to Do Kegel Exercises
The important point of these exercises, which can be done anywhere and anytime, is to work the right muscle. Most people think that they work the muscles in this area, and they work the abdominal and hip muscles and do not get positive results.
For people who have not done the exercises before, it is important for the muscles to find their place and progress at that point. In this case, the person should try to stop the flow of urine while sitting on the toilet, wait and then continue.
Attention should be paid to the muscle group felt during this procedure. Too much stopping during urination is not helpful. It can cause some urinary tract problems. This should not be done often.
In addition, it should relax and relax the thigh muscles, hips and abdomen. In order for the muscles to be found, the person can tighten these muscles by imagining sitting on a ball and lifting the ball inwards and upwards. At first, it shouldn’t be too hard and the seconds can be kept short. The muscles should be tightened and held for about 3 seconds and then relaxed.
Things to consider while doing Kegel exercises are as follows:
- Breath control
- Tightening and lifting the muscles
- Not squeezing the hip
- Relaxing the thighs
- To be done by feeling and slowly
Kegel Exercises for Women
Exercises are important for women in terms of strengthening their pelvic muscles. It is recommended to empty the bladder by going to the toilet before exercise. For women, it can be done with 10 or 15 sets and 4-5 repetitions daily.
While doing the exercise, the pelvic muscles are tightened and released after about 5 seconds to relax. In order for the exercise to be effective and to get positive results, it is important to only work the muscles in that area and focus on that area.
Kegel Exercises for Men
Depending on the advancing age, the muscles in this area may weaken. There are also some factors that can cause weakening of the muscles. These may include conditions such as prostate and diabetes.
At least 3 sets and 15 repetitions can be done daily in the exercises. The muscles should be tightened and held for about 5 seconds and then slowly relaxed. If these processes are repeated daily, the results will progress positively.
What Are the Benefits of Kegel Exercises?
Exercise has many benefits for human health. It has benefits for some prostate problems, premature ejaculation, hardening and prostate in men. It also prevents problems such as urinary incontinence.
The benefits of kegel exercises for women can be listed as follows:
- Prevents urinary problems
- Prevents uterine and bladder problems
- It prevents sexual problems and increases pleasure.
- Prevents sexual reluctance problems
- It contributes to the problems that may occur during pregnancy.
- Reduces postpartum pain
- It reduces the effects of problems related to the menopause period.
