Kegel Exercise prevent prolapses.

What is Kegel exercise

It was Dr. Kegel who discovered the pelvic floor exercise, Kegel exercises. Kegel exercises aim at strengthening the pelvic floor, which are the muscles attached to the pelvic bone to function like a hammock. These muscles hold the pelvic organs and can be easily isolated from other muscles by stopping and starting urination.

Kegel tighten pelvic muscle

The pelvic muscles are usually weakened with childbirth and aging. Menopause also brings about weakened pelvic muscles with reduction of the female hormone, estrogen. Too much of lifting of heavy objects lead to weakened pelvic muscles along with diabetes mellitus. People suffering from frequent urinary tract infections tend to have weaker pelvic muscles. And of course, the extremely overweight too have weak pelvic muscles. Men may have weakened pelvic muscles because of prostate surgery.

how to perform kegel

There is basically nothing much to the exercise. On isolating and locating the muscles, the muscles have to be repeatedly tightened and relaxed. You can experience its benefits with its 200 repetitions. This exercise is called the basic kegels. However, there are many variations on the basic kegels.

Different way to kegel

One variation is the elevator kegels where you tighten the muscles slowly to find increments moving in and out like the stopping of the elevator on different floors. Another variation is where you tighten the pelvic muscles and let it remained tight for about five seconds. Bulging of the muscles at the end is another form of kegel exercises. There are many other variations to the kegel exercises; however, these variations are sufficient to produce the required strength to the muscles.

benefit of regular Kegel

There are many benefits with regular kegeling. With conditioned pelvic muscles, the birth process is made easier while the perineum is found intact with lesser tears and episiotomies. Kegeling enhances sexual enjoyment between partners. You can prevent any form of urine leakage while sneezing and coughing with regular kegeling. And last, but not least, kegeling is known to help in the prevention of prolapses of pelvic organs.

Dr. Kegel basically developed kegel exercises as a means of controlling the prevalence of incontinence in women that usually occurs after childbirth. It is women with urinary stress incontinence that benefits the most with kegel exercises. However, the affect of kegel exercises will be realized only on its proper technique and if a regular program of performing of kegel exercises.

For kegel exercises to work efficiently, it is necessary that the right muscles are tightened. There are many people who find it difficult to identify and isolate the pelvic floor muscles. These people end up contracting the thigh or abdominal muscles, and not the pelvic muscles, and thus find no benefit with kegel exercises.

Locate pelvie muscles with your finger