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X Watch the video on youtubeWhat are Kegel exercises?
The so-called Kegel exercises are simple voluntary contractions of the pelvic floor muscles that support the uterus, urethra, bladder and rectum. These exercises owe their name to the American gynecologist A. Kegel, who conceived and promoted them after discovering the surprising utility. The main goal of Kegel exercises is to improve muscle tone by strengthening the pelvic floor muscles.
To understand...
- Pelvic floor: the pelvic floor is a set of ligaments and muscles placed at the base of the abdominal / pelvic cavity, essential for the support of urethra, bladder, intestine and, in women, uterus.
- Pubococcygeus muscle: muscle used both for the regulation of the urinary flow and for the control of the birth routes. The pubococcygeus muscle also contracts during orgasm.
Why run them?
Constantly practicing Kegel exercises can improve the tonicity and resistance of the pelvic floor; for this purpose, Kegel gymnastics finds application in various fields:
- Stress urinary incontinence
- Uterine prolapse
- Premature ejaculation
- Erectile dysfunction
- Anorgasmia (inability to reach orgasm)
- Parto
- Benign prostatic hyperplasia (for the treatment of pain and prostate swelling)
The technique
Kegel exercises, completely "discrete", can be performed anywhere, and at any time of the day: sitting, standing, lying down or while bathing.
To perform them you need simple controlled movements:
- Completely empty the bladder: performing Kegel exercises with a full bladder can weaken the pubococcygeus muscle and cause subsequent difficulties in complete bladder emptying
- Contract the pelvic floor muscles for 5-10 seconds
- Slowly release the aforementioned muscles for the same period of time
- Do not move legs, buttocks or abdominal muscles during Kegel's gymnastics
- Repeat the series 10 times, 2-3 times during the day
Initially, it can be difficult to contract the pelvic muscles for 10 seconds: if this is the case, it is advisable to start gradually, contracting the muscles for 4-5 seconds, then gradually increasing the contraction time up to 10 seconds.
Some individuals struggle to identify the pubococcygeus muscle: to recognize and identify this muscle, it is advisable to stop the flow of urine for a few seconds during urination.
On medical advice, it is possible to use some devices or tools, useful for identifying the pubococcygeus muscle and facilitating its exercise. The most used medical devices for this purpose are barbells, vaginal cones and specific springs.
It is recommended not to subject the pubococcygeus muscle to excessive and excessive exercise: a similar attitude can cause muscle fatigue, up to obtain the opposite effect (eg urine leakage).
Kegel exercises and urinary incontinence
Stress urinary incontinence does not necessarily require specific pharmacological treatment: in similar situations, Kegel exercises are very useful for strengthening the pelvic floor and bladder muscles. Patients suffering from urinary incontinence should perform the Kegel exercises imagining to stop the flow of urine, contracting and releasing the pubococcygeus muscle for a few seconds. The alternation of contraction and relaxation, repeated several times, strengthens both the urinary sphincter and the pelvic floor muscles, reducing uncontrolled urinary losses.
Kegel gymnastics is also indicated as a remedy for the prolapse of the pelvic organs. In women who have had a natural (vaginal) birth it is possible to observe a considerable loss of tone in the vaginal muscles, or their excessive relaxation: in similar circumstances, Kegel's gymnastics guarantees, in most cases, total recovery of tonicity pelvic muscle.
Kegel exercises and pregnancy
The Kegel exercises are particularly effective for pregnant women, in order to "train" the pelvic floor to the imminent physiological stress to which it will be subjected during the last phases of the vaginal birth.
Women who regularly practice Kegel's exercises report giving birth more easily: in fact, this simple pubococcygeus gymnastics helps develop the ability to control muscles during labor and delivery. Furthermore, it appears that Kegel's gymnastics during pregnancy is a preventive practice for hemorrhoids.
Kegel exercises and sexual pleasure
The effect of Kegel's gymnastics in the sexual sphere is extraordinary: both the man and the woman can obtain an excellent ability to control orgasm and a greater awareness of the functionality of their genital apparatus.
The benefits of Kegel sexual exercises are:
- Control of ejaculation (Kegel's exercises are included in the list of remedies for premature ejaculation): the domination of the pubococcygeus muscle in the male allows the management of ejaculatory impulses, postponing orgasm.
- Maintenance of erection: if practiced regularly, Kegel exercises are an effective remedy for erectile dysfunction. This is confirmed by a study reported in a prestigious scientific journal ( Journal of the British Association of Urological Surgeons ): exercises aimed at strengthening pelvic muscles help restore erectile function in men who struggle to achieve / maintain an erection.
- Increased feminine sensitivity and pleasure during intercourse
- Easier achievement of orgasm (Kegel gymnastics is effective for anorgasmia, especially for women): strengthening of the pelvic muscles can promote multiple orgasms
- Amplification of the partner's pleasure during sexual intercourse
In conclusion, pubococcygeus muscle training is very useful for strengthening the pelvic floor: by exercising this muscle daily, even several times a day, it is possible to achieve concrete results in just a few weeks. Some patients, however, observe the first improvements in the sexual sphere only after 3-4 months, even practicing regular Kegel exercises.
