Kegel's Exercise: Females

Definition

Kegel exercise is also known as pelvic-floor exercise .It involves frequently contracting and relaxing the muscles that form part of the pelvic floor.

The aim of these exercises is to strengthen the pelvic floor muscles which have many functions in our body.

The first published description of these exercises was made by The American gynecologist Arnold Kegel in 1948.

Function

In female`s body , they are responsible for:

-holding up the bladder

- preventing urinary stress incontinence (especially after childbirth)

-vaginal and uterine prolapse. [1]

Understand the importance of Kegel exercises

There are many factors that can lead to weak pelvic floor muscles: pregnancy, childbirth, surgery, aging, being overweight, excessive straining from constipation, or chronic coughing.

Kegel exercises may help you if you have problems like :

• Leak a few drops of urine while sneezing, laughing, or coughing (stress incontinence)
• Have a strong, sudden urge to urinate just before losing a large amount of urine (urinary urge incontinence)
• Leak stool (fecal incontinence)

These exercises can also be done during all periods of pregnancy or after childbirth. [2]

Try to make these like a daily routine. You can expect results after a few weeks but it can also take a few months, depending from person to person.

How to do Kegel exercises

Step 1- Try to identify Kegel muscles-pelvic floor muscles.

Step 2- You can do it in any position that works for you even when staying at your desk but most of people prefer to do it lying down. Work on your technique every day. Try to imagine that you are sitting on a marble. Try tightening your pelvic muscles as if lifting the marble and holding it for three seconds. After that start relaxing for another three.

Step 3- Make sure you always maintain your focus when tightening your pelvic floor muscles. Do not flex the muscles in your abdomen, thighs, buttocks and please do not forget to breathe freely during the exercises.

Step 4- Do at least three sets of 10 to 15 repetitions a day.

Step 5 - Try to include these exercises in your daily routine

Resources

1. Wikipedia
2. Mayo Clinic/ Kegel exercises: A how to guide for women - www.mayoclinic.org

This article or area is currently under construction and may only be partially complete. Please come back soon to see the finished work! (21/04/2023)

This article or area is currently under construction and may only be partially complete. Please come back soon to see the finished work! (21/04/2023)

This article or area is currently under construction and may only be partially complete. Please come back soon to see the finished work! (21/04/2023)