Kegel Exercises: 3 Ways It Can Benefit Women
Pelvic floor is formed by a group of muscles which support the uterus, vagina, bladder and intestines. Various factors can lead to weakening of pelvic floor, for example, pregnancy, childbirth, ageing, constipation and long standing cough. You may stand to benefit from Kegel’s exercises if:
Leak drops of urine while sneezing, laughing or coughing
Have a strong, sudden urge to urinate just before invuluntarily passing a large amount of urine
Leak stool
How to do Kegel’s exercise?
To identify your pelvic floor muscles, stop urination in midstream. Once you have identified your pelvic floor muscles, you can do the exercises in any position, although most patients find it easiest to do them lying down.
Begin by emptying your bladder. Tighten the pelvic floor muscles and hold for a count of 10. Relax the muscles completely for a count of 10.
For best results, focus on tightening only your pelvic floor muscles. Avoid flexing the abdominal, thigh or gluteal muscles. Avoid holding your breath, breathe normally while exercising.
Aim for at least three sets of 10-15 repetitions a day.
Once you have identified pelvic floor muscles, avoid using Kegel exercises to start and stop your urine stream. This may lead to incomplete emptying of the bladder — which increases the risk of a urinary tract infection.
3 Key Benefits
Kegel exercises offer several benefits for women, especially when it comes to pelvic health:
Improved Bladder Control: Regular Kegels can help strengthen the pelvic floor muscles, which are crucial for bladder control. This can reduce issues like urinary incontinence, especially after pregnancy or as women age.
Enhanced Sexual Health: Strengthening the pelvic floor through Kegels can increase sensation and improve sexual satisfaction by improving muscle tone in that area.
Support During Pregnancy and Postpartum Recovery: Kegel exercises can help prepare the pelvic muscles for childbirth as well as aid in faster postpartum recovery, reducing the risk of complications like pelvic organ prolapse.
Incorporating these exercises into daily routines can be a simple yet effective way to maintain pelvic health.
