Performing KegelsA popular way to identify the pelvic muscles in men and women is to stop the flow of urine midstream. This is accomplished by contracting the pelvic floor muscles. Restarting the flow of urine is accomplished by releasing the pelvic floor muscles. Once identified this way, the pelvic floor muscles can be contracted and released independently of controlling urination. केगेल्स are most frequently performed in sets. Here are a few techniques:Quick pumps: do 15 reps of quick pumps, pause for 30 seconds and repeat. Start at 15 and work your way up to 100 reps two times a day. Hold and release: contract the muscle slowly and hold for 5 seconds, release slowly. Work your way to at least 25 reps two times a day. Elevator: slowly contract 1/3 of the way, pause, then 2/3 of the way, pause, then all the way. Do 10 reps two times a day.
Benefits for womenFactors such as pregnancy, childbirth, aging and being overweight, and abdominal surgery such as cesarean section, often result in the weakening of the pelvic muscles. Kegel exercises are useful in regaining pelvic floor muscle strength in such cases.Urinary incontinenceThe consequences of weakened pelvic floor muscles may include urinary or bowel incontinence, which may be helped by therapeutic strengthening of these muscles. A meta-analysis of randomized controlled trials by the Cochrane Collaboration concluded that "PFMT [Pelvic floor muscle training] be included in first-line conservative management programmes for women with stress, urge, or mixed, urinary incontinence...The treatment effect might be greater in younger women (in their 40's and 50's) with stress urinary incontinence alone...".[4]Pelvic prolapseThe exercises are also often used to help prevent prolapse of pelvic organs. A meta-analysis of randomized controlled trials by the Cochrane Collaboration concluded that "there is some encouragement from a feasibility study that pelvic floor muscle training, delivered by a physiotherapist to symptomatic women in an outpatient setting, may reduce severity of prolapse".[5]Sexual functionIt is said that kegel exercises make the vagina tighter. Also, after childbirth, practicing pelvic floor contractions during vaginal sex will allow the woman immediate feedback from her partner, who can tell her whether they can feel her muscles tightening. A newly postpartum woman—who has yet to return to sexual intercourse—can retrain her pelvic floor muscles to their pre-pregnancy strength and tone by inserting two or three fingers, or a dildo into her vagina and squeezing them with pelvic floor contractions. Specially designed barbells and weighted insertable devices are available for this purpose.
