Many women experience pelvic floor muscle weakness during middle age, which can lead to urinary incontinence. One of the easiest ways to address this issue is through Kegel exercises for women. In this article, we will explore the incredible benefits of Kegel exercises for women.
Both men and women can benefit from Kegel exercises, but this article focuses on Kegel exercises specifically for women.
Several factors can weaken a woman’s pelvic floor muscles, including childbirth, aging, weight gain, and more. These pelvic floor muscles support the uterus, bladder, and intestines. If these muscles become weak, the organs they support may prolapse, putting pressure on the vaginal canal, which can lead to urinary incontinence.
One way to find the pelvic floor muscles is to insert a finger into your vagina and squeeze the vaginal muscles around your finger.
Another method is to try stopping the flow of urine when you’re urinating. When you stop the flow, the pelvic floor muscles are the ones engaged. This exercise helps you learn how these muscles contract and relax. Although it is important to identify the pelvic floor muscles, do not make it a regular practice to stop urination midway, as this can lead to urinary tract infections.
If you're unsure about identifying your pelvic muscles, consult a gynecologist. They might use a cone-shaped object that you insert into the vagina to help you practice holding it with your pelvic muscles. Biofeedback can also be helpful in identifying the pelvic muscles. In this method, the doctor uses a small probe to enter the vagina and asks you to contract the relevant muscles, allowing both you and the doctor to check if the right muscles are being activated.
Before starting Kegel exercises, empty your bladder. As a beginner, it’s important to find a quiet, private place where you can relax. Once you get the hang of the exercises, you’ll be able to do them anywhere. To start, contract your pelvic floor muscles for three seconds, then release for three seconds. Repeat this 10 times. Gradually increase the length of time you contract and release the muscles until you can hold them for 10 seconds. The goal is to eventually perform three sets of 10-second contractions each day.
If you don’t see results immediately, don’t be discouraged. According to the Mayo Clinic, it may take several months for Kegel exercises to resolve issues like urinary incontinence. These exercises work differently for everyone—some people may see results sooner, while others take longer. But in the end, Kegel exercises are very beneficial for strengthening the pelvic muscles in women.
If you feel pain in your abdomen after one or two sessions, it means you're not performing the exercises correctly. Always make sure that while you’re performing Kegel exercises, the muscles in your abdomen, back, and buttocks are relaxed.
Lastly, don't overdo it. If you exercise excessively, you may become fatigued, making it hard to perform other necessary activities.
As mentioned earlier, you can perform these exercises during pregnancy. They help reduce the likelihood of bladder prolapse and urinary incontinence, decrease vaginal looseness, and ease postpartum pain. Studies have shown that women who routinely practiced Kegel exercises during pregnancy and after childbirth had lower rates of uterine prolapse years later compared to women who did not practice them.
To get the best results from these exercises, perform them three times a day. Each time, contract your muscles 10 to 15 times (you can start with five and increase the number over time) for 5 to 10 seconds, and then rest for 5 to 10 seconds (counting the seconds aloud as 1001, 1002, etc.). If 5 seconds is too difficult at first, start with 2-3 seconds and gradually increase the contraction time as your muscles strengthen until you can hold them for 10 seconds.
An important point to remember is that you should never perform Kegel exercises while urinating. As stated before, make sure to empty your bladder before starting the exercises.
Note: Doing Kegel exercises while urinating can lead to incomplete bladder emptying and increase the risk of urinary infections.
Make sure that the direction of muscle movement is upward, almost like a sucking motion, as if you are pulling something into your body and holding it there.
The time it takes to see results may vary depending on individual circumstances, but the average time is typically between 4 to 6 weeks. Keep in mind that consistency and turning these exercises into a daily routine are the key to making them effective.
If you find it difficult to do these exercises, don't worry. Share your concerns with your doctor, who can teach you the correct method. They may even provide you with a device to help you do the exercises properly.
Note: Men can also benefit from Kegel exercises to address lower back pain after ejaculation and premature ejaculation.
Before sneezing, jumping, or lifting heavy objects, contract your pelvic muscles.
In some countries, devices are available that can help individuals perform Kegel exercises correctly.
To see results from Kegel exercises, it’s important to be consistent.
In cases of severe pelvic floor muscle weakness, correcting uterine or vaginal wall prolapse may require surgery.
Many women who perform Kegel exercises regularly see results. If you're still concerned about pelvic organ prolapse or feel that there’s no change in your symptoms, consult your doctor for more effective treatments.
As women age, the pelvic floor muscles weaken, increasing the likelihood of pelvic organ prolapse. Pelvic organs can prolapse inward or outward through the vagina. Some other factors that increase the likelihood of pelvic organ prolapse include:
Pregnancy
Vaginal childbirth
Pelvic surgeries (e.g., cesarean or hysterectomy)
Genetic factors
Frequent coughing, laughing, or sneezing
However, it's important to note that some pelvic floor disorders arise due to the tightening of these muscles. In such cases, relaxing the pelvic floor muscles becomes more difficult, and Kegel exercises are not recommended.
If you experience pain in your abdomen or back after performing Kegel exercises, it means you're not doing them correctly. Always remember to keep your abdominal, back, and buttock muscles relaxed while performing the exercises.
Lastly, don’t overdo it. If you overexert your pelvic muscles, they can become fatigued and unable to perform their essential functions.
In conclusion, Kegel exercises are a simple and effective way to strengthen the pelvic floor muscles in women. The pelvic area, located between the hips, holds the sexual organs in place. The pelvic floor muscles are a group of muscles that act like a hammock, holding these organs. If these muscles are weak, it can lead to issues such as incontinence or difficulty controlling the bladder and bowel. Once you learn the Kegel exercises, you can perform them anytime, whether at home or in a public place. We hope you enjoyed this content on therapeutic exercises and encourage you to share it with those interested in exercise. For more in-depth content, you can also visit the Sports World section on Saadnews. Thank you for your support.
