Why You Should Be Doing Kegel Exercises

Are you the kind of woman who does everything she can to stay healthy, avoiding taking medicine or even having to undergo surgery? If you think the same way I do, the best way is prevention, Kegel exercises need to be part of your care routine!Tight Vagina

Not sure what this practice is and why it is so important to the female universe? So it’s time to find out! In this article your will learn everything your need to know about Kegel exercises and how they can help your health.

Here’s what we’ll talk about today:

  • What are Kegel exercises?
  • How Kegel Exercises Help Your Health;
  • How to practice Kegel exercises;

At the end of this article, I want you to be prepared and free of prejudices to take care of your health. After all, a well-rested woman also needs to have her energy focused on dealing with the challenges of her day-to-day life.

Let’s being!

1. What are Kegel Exercises

Kegel exercises are named after the American gynecologist who developed this technique back in the 1940s. Its purpose was to reduce the need for surgical interventions for the most different reasons associated with flaccidity of the pelvic floor musculature, as the muscles are known of our intimate region.

The techniques are based on the contraction and relaxation of these muscles (just like bodybuilding), in order to strengthen them, avoiding a series of problems that can arise with the age or the number of gestations. Of course, this practice also has an important effect on sexual satisfaction!

Although they have become popular with Dr. Kegel’s studies, these exercises, however, are quite ancient and are part of Taoist culture. You’ve probably heard of them, but under the name of pompoarismo! Kegel exercises can also be called intimate gymnastics.

Kegel exercises are based on the techniques of pompoarism, an ancient Eastern practice that is part of tantra. These teachings are very old and important, but they are still not part of the routine of caring for most women. What will you choose for your own health?

Kegel exercises are used to combat involuntary loss of urine, both in men and women, because they tone and strengthen the muscle called the Pubiococcygeus located on the pelvic floor.

In addition, kegel exercises help improve the pleasure of intimate contact as they increase blood circulation in the region. In women, these exercises combat vaginismus, which occurs when the woman involuntarily contracts the muscles of the vagina, preventing penetration.

For men, kegel exercises also serve to combat premature ejaculation and to treat erectile dysfunction.

2. How Kegel Exercises Help Your Health

Pregnancy, childbirth, age and being overweight: these are the main factors that can weaken your vaginal muscles , situations that all women can go through throughout their lives. As with any other part of the body, the pelvic floor muscles can become flaccid, that is, less strong.

The problem is that most women do not realize the importance of exercising them as well, in order to prevent them from weakening. In order to further recognize the importance of Kegel exercises , and no longer see this as a practice solely associated with sex, I have listed some of the benefits of pompoarism to your health:

  • They allow better urinary control, avoiding problems like loose bladder or incontinence;
  • They assist in the preparation of labor during pregnancy , because they teach the woman how to make the right force at the right time;
  • They are also fundamental in the normal postpartum recovery , strengthening the pelvic muscles so that it returns to its previous condition, avoiding the vaginal flaccidity;
  • Prevent pelvic prolapse, in which, during delivery, the female organs can move, even with the uterus becoming external;
  • Reduction of symptoms caused by menopause , such as dryness of the vaginal canal;
  • Decreased pain with cramps;
  • Assistance in the prevention of vaginal infections, such as candidiasis ;
  • Improvement in bowel function.

Kegel exercises are a way to prevent various diseases that affect women’s health. Much more than helping with sexual satisfaction, they can keep you from major problems for which surgery is needed.

3. How To Practice Kegel Exercises

Do you know the best part of Kegel exercises? You do not have to go to the gym and wear gym clothes to practice them! You can do this kind of gym anytime, anywhere: while driving, watching television, cooking, bathing …

Kegel Exercise

And you do not need to be scared, no. No one realizes that you are doing pompomism if you are not wearing accessories such as Thai balls … You can exercise and still keep the biggest face of tranquility while talking to other people or doing your daily tasks.

If you are interested in practicing Kegel exercises, it is best to always seek help from a gynecologist or a physiotherapist, and may even take part in a course conducted by one of these professionals.

As a physiotherapist specializing in this subject, I have already seen a lot of wrong tips on the internet or even in courses. To take care of your real health, look for references about what you are learning. Combined?

Anyway, for you not to finish this reading with nothing to put into practice, I will teach you a very basic technique to get you started.

It works like this: identify your pelvic floor muscles while you are peeing. You know that contraction we do to hold urine? This is exactly the exercise you will do, but never when you feel like going to the bathroom.

Begin sessions by contracting and relaxing this muscle at 3-second intervals. You can do this 10 to 15 times in several sessions a day. Throughout the week, try to increase contraction time by up to 10 seconds.

Even with the onset of this simpler technique, it is possible that in a few weeks you will be able to see some result, especially if you have problems with urinary incontinence.

Did you like the tip? So I recommend that you watch the video below in which I give some tips and explain a little of what our body does after we start practicing pompoarismo.

Kegel Exercises: Learn How To Do At Home

The method helps in improving sexual pleasure and prevents urinary incontinence.

Kegel exercises were devised by the American gynecologist Arnold Kegel in the 1940s, after realizing that urinary incontinence correlated with the weakness of the perineal musculature (ie, the pelvic floor musculature). From there he imagined that if this muscle was strengthened, urinary incontinence would be reduced. In fact, this occurred with a large number of patients who, in addition to reducing incontinence, reported improved pleasure during sex.

Much time has passed since then and Kegel exercises have evolved a great deal. It has recently been known that they help prevent urinary and fecal incontinence, postpartum flaccidity and improve pleasure and the possibility of orgasm through tightening the vagina (read more here); besides acting in the prevention of prolapses (as is the case of the “fallen bladder”, for example).

Although Kegel exercises seem easy to perform, they require learning, beginning with the awareness of the pelvic floor muscles themselves. It is known that 30% of women do not perform the exercises correctly and many men do not even imagine that they also have these muscles. And how to identify them?

For this there is the “stop pipi” test . In this test you will stop the flow of urine when you are urinating. This is not an exercise , but a means to help identify the sensation generated by the pelvic floor muscles. If you can, it’s a sign that your muscles are intact. You do not have to do this always: take this test only once to find out the level of control of your perineum.

Now that you’ve located the pelvic floor muscles, let’s practice Kegel exercises. I will teach the basic exercises that can be performed either lying down, sitting or standing. To better feel the perineal region, let’s start performing the sitting exercises.

Kegel Exercises: Slow Contractions

  • Sit comfortably in a chair with your knees at 90 °
  • Place your hands on your belly to make sure you will not start moving around that area or holding the air during exercise
  • Contract your perineum as it were to hold the pee and coconut, that is, contract the anus and vagina at the same time of 5 to 10 seconds
  • Do not hold the air
  • Relax for as long as you can. Example: if you contracted for 5 seconds, rest for 5 seconds until the next contraction
  • Perform 10 reps of this exercise three times a day (morning, afternoon and evening).

Kegel Exercises: Quick Contractions

  • Sit comfortably in a chair with your knees at 90 °
  • Contract the perineum (contract the anus and vagina at the same time) and relax
  • This contraction is of the contraction and release type. Relaxation should be three to five seconds between contractions. Be sure to relax!
  • You can use this contraction on a day-to-day basis every time you cough, sneeze, squat, get a weight on bodybuilding for example. This will help prevent stress urinary incontinence
  • Perform 10 reps of this exercise three times a day (morning, afternoon and evening).

More advanced exercises

To increase the difficulty of the above exercises, the easy option is to make them stand up. But, if you want to advance further or have some question of how to perform, do not hesitate to look for a pelvic physiotherapist!

Currently Kegel exercises are scientifically supported and are performed by pelvic physiotherapists, a specialty of physiotherapy that focuses on the intimate health of men and women. In this way an evaluation is carried out which prioritizes the exercises and adequate quantities respecting the individuality of each one. In addition, the physiotherapist has equipment and devices that help the patient identify these muscles and accelerate treatment.

See below what these equipment and their functions are:

Biofeedback: A device that monitors the perineal contraction and the synergic muscles – which contract with the perineum – helping to smooth the process. Through this modern equipment, the patient will see his contraction and perineal relaxation, through graphics and screens that look more like a video game on the computer screen.

Electro-stimulator: This device electrically stimulates the muscles to contract.Thoroughly painless, the procedure is indicated for patients with sagging or little perineal strength.

Cones: also known as vaginal weights (is the perineal weight), are used after perineal evaluation to find out the proper weight for each patient. As the treatment evolves, the cone placed will become heavier and heavier.

Vaginal educator: device that helps visualize the contraction of the perineal muscles.

Game Therapy: Through the use of virtual reality eyewear or a motion capture sensor the patient will be led to interact in an exciting virtual setting while contracting their perineal muscles.

Lorene Garcia

Dr. Lorene Garcia is a a former Gynecologist based in Miami, Florida who has more than 10 years experience gynaecology.