By Dr. Sonia
Health
Taking care of your pelvic floor is essential for maintaining good bladder and bowel control, supporting your pelvic organs, preventing pelvic pain and, of course, overall sexual well-being. Pelvic floor exercises, also known as Kegel exercises, are a critical component of pelvic health for women and men. According to a 2022 study released via Journal of Nature’s Scientific Reportsstatistics show that 32% of women will have at least one pelvic floor disorder in their lifetime, while a 2023 study published via National Library of Medicine showed that 16% of men have also been identified with pelvic floor disorders. Kegel exercises target the pelvic floor muscles, which support the bladder, uterus and bowel. By strengthening these muscles, people can improve bladder control, support the pelvic organs, and reduce the risk of pelvic floor disorders such as urinary incontinence and pelvic organ prolapse. Just like we build our muscles and endurance in a workout, doing Kegels is a great way to keep your pelvic floor strong. To perform pelvic floor exercises, you simply contract and relax your pelvic floor muscles. These contractions should be held for a few seconds before being released and then repeated several times in a row.
The benefits of pelvic floor exercises
Improved bladder control
Weak pelvic floor muscles can lead to urinary incontinence, which is the involuntary leakage of urine. By strengthening these muscles, people can regain control of their bladder function and reduce or eliminate episodes of urine leakage.
Prevention of pelvic organ prolapse
Pelvic organ prolapse occurs when pelvic organs, such as the bladder, uterus, or bowel, bulge into the vaginal space due to weak pelvic floor muscles. Pelvic floor exercises can help support these organs and reduce the risk of prolapse or relieve symptoms in people who are already experiencing prolapse.
Improved sexual function
Strong pelvic floor muscles can lead to improved sexual function and sensation. These muscles play a key role in sexual arousal, orgasm and vaginal tightening. By strengthening the pelvic floor, people may experience increased pleasure and satisfaction during sexual activity.
Support during pregnancy and after birth
Pregnancy and childbirth can weaken the pelvic floor muscles, leading to problems such as urinary incontinence and pelvic organ prolapse. Performing pelvic floor exercises during pregnancy can help prepare the muscles for labor and reduce the risk of postpartum complications.
Pelvic Pain Management
Some people experience pelvic pain due to conditions such as pelvic floor dysfunction or muscle tension. Pelvic floor exercises, along with other treatment methods, can help relieve pelvic pain by improving muscle strength and relaxation. Pelvic floor exercises are a popular way to strengthen your pelvic floor muscles, but it’s important to know the dos and don’ts of pelvic floor exercises to ensure you’re doing them correctly and safely.
Dos
Learn how to properly perform Kegels
It is important to ensure that you perform Kegels correctly to reap their full benefits. If you’re not sure if you’re engaging the right muscles or performing the exercises correctly, don’t hesitate to seek guidance. Your doctor or a pelvic floor physical therapist can provide personalized instruction and feedback to help you master the technique. To perform a Kegel: Start by locating your pelvic floor muscles. You can do this by imagining that you are trying to stop the flow of urine or prevent the passage of gas. Once you’ve located these muscles, squeeze them tight, holding the contraction for a few seconds before releasing them. Aim to complete three sets of 10 reps each day to strengthen your pelvic floor over time.
Start slow
If you’re new to pelvic floor exercises, start slow. Start by doing gentle contractions, holding each one for just a few seconds. As you become more comfortable, gradually increase both the intensity and duration of your workouts. Gradual progression allows our muscles to adapt and strengthen effectively without causing undue strain or fatigue. Going overboard from the start can lead to muscle discomfort and potential setbacks down the road. Remember to listen to your body and respect its limits. By starting slow and building gradually, you’ll set yourself up for long-term success in improving pelvic floor strength and function.
Incorporate pelvic floor exercises into your daily routine
Consistency is vital to success with pelvic floor exercises. By making pelvic floor exercises a natural part of your daily activities, you will ensure that you are consistently working to strengthen these important muscles. Remember, the more consistent you are, the better results you will achieve over time. To make them a regular habit. Build them into your daily schedule by choosing a specific time each day, whether it’s during your morning routine or before bed, to do your exercises, look for opportunities to sneak in Kegels throughout the day, like when you’re watching TV , sitting at your desk, or waiting in line.
Combine Kegels with other types of exercise
While Kegel exercises are incredibly beneficial for pelvic floor strength, it’s essential to vary your exercise routine to support overall pelvic health. Incorporating 30 minutes of moderate-intensity exercise most days can provide additional benefits beyond Kegels alone. By combining Kegels with other types of exercise, you can improve circulation, flexibility and muscle tone throughout the pelvic area, reducing the risk of pelvic floor disorders and promoting optimal pelvic health. To incorporate more pelvic health-friendly workouts into your exercise routine, consider that walking helps promote circulation throughout the body, including the pelvic area, which can support healthy pelvic floor function. Swimming is a low-intensity exercise that engages many muscle groups, including those in the pelvic floor, while improving cardiovascular health and promoting relaxation. Yoga, with its emphasis on flexibility, strength and breath control, can be especially beneficial for core and pelvic health. Many yoga poses specifically target the pelvic floor muscles, helping to improve muscle tone and flexibility while reducing tension and stress.
Listen to your body
Pay attention to how your body feels during and after pelvic floor exercises. It is normal to experience some fatigue or mild discomfort in the pelvic area, especially when you are just starting or increasing the intensity of your exercises. If you notice pain or worsening symptoms during or after your workout, it is essential to stop and listen to what your body is telling you. Ignoring pain or discomfort can potentially worsen your condition and lead to complications. Pause and take some time to rest and assess how you feel. If the discomfort persists or if you are not sure if you are performing the exercises correctly, do not hesitate to ask your doctor for guidance.
The Don’ts
Do not strain or strain
When doing Kegels, it’s important to avoid straining or straining your muscles, as this can put too much pressure on the pelvic floor muscles and lead to further problems. Instead, focus on gently lifting and engaging the muscles from the inside out. If you catch yourself holding your breath or tensing other muscles, relax and try again.
Don’t overdo it
While consistency is essential, it’s also important not to overdo it with pelvic floor exercises. Doing too many Kegels or holding the contractions for too long can lead to muscle fatigue and possible strain. Follow the guidelines of three sets of 10 repetitions each day and give your muscles time to rest and recover between sessions. Browse some of our favorite resources from Mayo Clinic for additional assistance, including:
Kegel Exercises: A Guide for Women
Kegel Exercises for Men: Understand the Benefits
Don’t expect results overnight
Like any form of exercise, pelvic floor exercises take time and patience to see results. You may not notice a significant improvement right away, but with consistent practice, you should begin to see improvements in bladder control, pelvic support, and overall muscle strength over time. Be patient with yourself and trust the process.
Don’t forget to relax
In addition to making your pelvic floor muscles stronger, it’s also important to know how to relax them. If your pelvic floor muscles are always tight, it could lead to pelvic pain and other problems. Relaxation techniques release tension and help your muscles perform better, so be sure to include relaxation techniques in your routine to keep your pelvic area healthy and pain-free. Along with exercises that strengthen your pelvic floor, incorporate some relaxation techniques such as deep breathing, gentle stretching, specific exercises, such as those from the National Temperance Unionto relax your pelvic floor muscles.
Don’t ignore the warning signs
When performing pelvic floor exercises, it’s important to pay attention to any cues your body is giving you. If you feel pain, discomfort, or anything unusual during or after your exercises, don’t ignore it. These signs may mean that you are doing the exercises incorrectly or that there is a problem that needs to be addressed. It’s best to be safe and talk to your doctor if you’re concerned about anything. Your doctor can check what’s going on, give you advice on pelvic floor exercises, and see if there’s a problem that needs fixing. They may recommend changes to your exercise routine or other treatments to help you feel better and keep your pelvic area healthy. Your health is the most important thing. If you have any concerns or notice anything strange while doing pelvic floor exercises, don’t hesitate to ask for help.
Pelvic floor exercises are an important part of maintaining pelvic health and preventing pelvic pain. By following these dos and don’ts, you can ensure you’re doing Kegels correctly and safely. Remember to start slow, be consistent, listen to your body, and seek help if you have any questions or concerns. Your pelvic floor will thank you for it!
