Especially in women, urinary incontinence and similar problems may occur due to the loosening of the pelvic floor muscle after giving birth or due to age. Don’t worry, you can do kegel exercises to strengthen the pelvic floor muscle. Let’s see what the kegel exercise is, what it does and how it is done in all details.
Birth is undoubtedly the greatest miracle of nature, but its wearing effect on the woman giving birth is indisputable. Even if these wearing effects are greatly reduced with the help of modern medicine, remember that you are still in control of your body. For example, especially in women pelvic floor muscles that relax after childbirth or age, If you do not intervene, it can cause many problems in the future.
When the relaxed pelvic floor muscles are not strengthened with kegel exercises, urinary, stool and gas incontinence becomes inevitable. Don’t worry, you can do kegel exercises by working for a few minutes in your bed without spending hours in the gym and you can prevent all these problems before they occur. Extremely beneficial for men what is kegel exercise, what is it, how to do it, what are the benefits Let’s see all the details.
What is Kegel exercise, what does it do, how to do it, what are the benefits?
What is Kegel exercise?
Kegel exercise, especially in women, due to many different reasons. It is an exercise to strengthen the pelvic floor muscles. The pelvic floor muscles, with their broadest definition, are the muscles between your legs and allow you to directly control the excretory points. When these muscles, which we do not work very much, start to relax, they can cause many different problems when they are not strengthened by doing kegel exercises. Kegel exercise is a simple tightening and loosening method.
What does Kegel exercise do, why is it done?
Even if we are not aware of it, the muscles that allow us to urinate, feces and gas as soon as it happens are the pelvic floor muscles. When these muscles relax, they cannot perform their holding task and causes abductions that reduce quality of life. Kegel exercises strengthen these muscles and enable them to perform their duties. Conditions that relax the pelvic floor muscles are generally as follows;
- Pregnancy
- To give birth
- being overweight
- Gaining weight
- Surgical intervention in the pelvic region
- genetic factor
- Aging
- Frequent sneezing, coughing, laughing fit
- Concussive sports such as jumping, running, lifting weights.
In general, this is how the pelvic floor muscles relax. If you have noticed, some of these situations only apply to women, while others It can be seen in both men and women. For this reason, men should not take this situation lightly and should prevent possible problems by doing regular kegel exercises.
How to do Kegel exercise?
- Step #1: Find your pelvic floor muscle.
- Step #2: Tighten the muscles.
- Step #3: Loosen it.
- Step #4: Repeat.
- Step #5: Apply every day.
Step #1: Find your pelvic floor muscle:
Strengthening the pelvic floor muscle because it is not in a visible or easily felt place. Kegel exercises are not easy to do. Explore this muscle as a first step. The area between the groin and tailbone is the pelvic floor muscle. This is the muscle that works when you stop the flow while urinating. You can explore this muscle by cutting off the urine flow, but this is not recommended as it is not a healthy condition.
Step #2: Tighten the muscles:
After discovering the pelvic floor muscle, use these muscles as the first step of kegel exercise. Tighten when lying down or sitting. You may not know if you’re doing it right at first, but even a few simple tries are enough to get started. Keep your muscles contracted for 3 seconds.
Step #3: Unwind:
Relax your pelvic floor muscles that you squeezed for 3 seconds. The muscles should be in the same position when you are not doing anything. You can control it with your hand during contraction and relaxation. Let your muscles relax for 3 seconds.
Step #4: Repeat:
Tightening your pelvic floor muscles for 3 seconds and relaxing for 3 seconds is the first repetition. Complete the first set by repeating this process 10 times. Then do one more set. For Kegel exercises to be effective 2 sets of 10 repetitions It is recommended that you do. However, you can reduce the number of repetitions as it can be difficult at first.
Step #5: Practice daily:
As with all exercises, you must patiently apply this process to get successful results in kegel exercises. 2 sets of 10 reps, counting the rests It takes a maximum of 2 minutes per day. You can even do it before going to bed or watching TV. You will start seeing results in a short time.
Kegel exercise benefits:
- Strengthens the pelvic floor muscles.
- It prevents you from leaking urine.
- It prevents you from leaking stool.
- It prevents you from leaking gas.
- Eliminates the complaint of urinary incontinence.
- It prevents prostate formation and reduces pain.
- It prevents premature ejaculation as it provides ejaculation control.
- Increases orgasm pleasure.
Here are the main benefits you will gain with Kegel exercises. We can think of it like this, we have a muscle group in our body and it’s actually it controls one of the most basic human activities, excretion. No matter how old you are, you don’t want to experience such a kidnapping situation. For this reason, you can do kegel exercises by taking 2 minutes a day while the road is close.
Other pelvic floor muscle strengthening techniques:
Because the pelvic floor muscles are loose, it greatly reduces the quality of life of many people. There are many different ways to strengthen these muscles. For example, when women insert their thumbs into their vagina and men into their rectum and apply downward pressure and relax, the effect of kegel exercise appears and the pelvic floor muscles are strengthened.
In a method called biofeedback, the person’s pelvic floor muscles a low electric current is sent. As a result of this current being given and interrupted, the muscles contract and the effect of kegel exercise appears. The biofeedback method is now used in situations where the person cannot solve the problem by doing kegel exercises on his own or in people who are lazy.
In the biofeedback method, the results are obtained much faster. After all, there is a method applied by experts. Also, because it can be a little difficult to do the kegel exercise exactly right, this method ensures that exactly the right muscles work correctly. However, it is recommended that you do as much kegel exercise as you can before resorting to such a method.
Strengthening the pelvic floor muscles that control excretion what is kegel exercise, what is it, how to do it, what are the benefits We answered the curious questions such as and talked about the details you need to know about this exercise. You can share your thoughts about Kegel exercises in the comments.