Kegel Exercises

Posted by Alina on Friday Mar 27, 2009 Under health, useful tips

Kegels are named for Doctor Arnold Kegel, who first described these pelvic floor exercises. Pelvic muscles create a hammock inside your pelvis for the organs that lie above. The aim of Kegel exercises is to improve tone in the pubococcygeal and other muscles that encircle the urethra (bladder tube), vagina, and rectum.

To practice isolating these muscles, try stopping and starting the flow of urine. When performed correctly, no outward sign of effort should be visible. You can do these any where any time, and most women would benefit from performing a set of 10 repetitions multiple times per day. The exercises can be performed in a variety of ways, for example; a) contracting and relaxing the pelvic floor muscles, b) contracting, holding for 5-10 seconds, then relaxing, c) elevators: contracting the muscles incrementally (like an elevator going to 1st, 2nd, 3rd floor) and releasing gradually, more advanced ways include barbells, springs, and rubber bulbs made especially for this purpose. You can perform these exercise in various positions, such as lying, sitting and standing.

Benefits of Kegels include easier birthing with fewer tears, enhanced sexual enjoyment for both partners, prevention of prolapsing of pelvic organs, and prevention/treatment of urinary incontinence (such as with sneezing or coughing). It is an important exercise and something that can easily be worked into most people’s routine.

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