Introduction

There are muscles we willingly train: our abs, biceps and calves. Then there are those we completely forget about until the day they decide to remind us of their existence, often at the worst possible time. The pelvic floor muscles belong to this second category. Although discreet, they play an important role and can sometimes become weakened. Fortunately, there is a simple way to strengthen them: Kegel exercises.

Kegel Exercises: Who Invented Them?

Located at the base of the pelvis, the pelvic floor muscles support the bladder, rectum and reproductive organs. However, childbirth, surgery, a sedentary lifestyle, being overweight or simply getting older can weaken them. This weakening may lead to urinary leakage, pelvic discomfort or changes in sexual comfort. To address these issues, Dr Arnold Kegel, an American gynaecologist, developed these exercises in the 1940s. His goal was to provide a non-surgical method for treating urinary incontinence, particularly in women after childbirth. Kegel exercises consist of repeated contractions and relaxations of the muscles that form the pelvic floor.

What Are the Benefits?

The aim of these exercises is to restore the tone and strength of the pelvic floor muscles. Scientific evidence supports their effectiveness in preventing and reducing stress urinary incontinence in women. In men, they can help restore bladder control following prostate surgery. Regular practice may also improve sexual function and pleasure in both men and women. However, these benefits vary depending on individual circumstances. Today, Kegel exercises are considered by healthcare professionals as a form of pelvic floor muscle training (PFMT), meaning muscle rehabilitation exercises used in a variety of situations.

How to Perform Kegel Exercises

There are several protocols depending on individual needs. However, the following routine can serve as a basic starting point, particularly for prevention. Before beginning, find a comfortable position. You can lie down, sit or stand. The important thing is to remain relaxed.

First and most important step: identify the correct muscles. Many people locate them incorrectly and end up contracting their buttocks or abdominal muscles, which significantly reduces the effectiveness of the exercise. The muscles concerned are those used to hold in gas or stop the flow of urine. This method should only be used to identify the muscles. It is not recommended to practice Kegel exercises while urinating.

Second step: perform the exercise. Contract the pelvic floor muscles for three to five seconds, then completely relax them for the same amount of time. Remember to breathe normally and avoid holding your breath. Repeat the process 10 to 15 times per set and perform two to three sets per day.

Third step: gradually progress. Over the weeks, gradually increase the duration of the contractions while maintaining an equivalent period of relaxation. Then introduce alternating sequences of quick and slow contractions. Finally, try incorporating these exercises into everyday activities, such as lifting something heavy or coughing.

Consistency is essential. Results generally become noticeable after four to six weeks. Depending on the situation, supervision by a healthcare professional may be necessary to adapt the program and provide appropriate support. Other complementary activities, such as pelvic floor exercises, Pilates or yoga, may also be incorporated. However, in case of pain, significant discomfort or persistent symptoms, it is important to seek advice from a healthcare professional.

Conclusion

Kegel exercises are not spectacular: there is no sweating, no expensive equipment and very few constraints. Yet, when practiced regularly, they can significantly improve everyday life by reducing leakage, increasing comfort and enhancing intimate well-being. So, the next time you are standing in a queue or sitting in a meeting, there is nothing stopping you from doing a few contractions. No one will notice, but your pelvic floor muscles will thank you.

Social Media: https://www.facebook.com/ania.elola