What are Kegel Exercises?

The aim of Kegel exercises is to fortify muscle tone by strengthening the pubococcygeus muscles of the pelvic floor. Kegel is a popular prescribed exercise for pregnant women to prepare the pelvic floor for physiological stresses of the later stages of pregnancy and vaginal childbirth.

Kegels exercises are said to be good for treating vaginal prolapse and preventing uterine prolapse in women; and for treating prostate pain and swelling resulting from benign prostatic hyperplasia (BPH) and prostatitis in men.

Kegel exercises may be beneficial in treating urinary incontinence in both men and women.

The Exercise

A 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. Kegels 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.

 

**Information taken from Wikipedia