What are Kegels?
Pelvic floor exercises – repeatedly contracting and relaxing of the muscles that form a part of the pelvic floor are often referred to as Kegels. They are done to strengthen the pelvic floor muscles, that support your urethra, bladder, uterus, and rectum. Named after the gynecologist Arnold Kegel, who first recommended them to help women who suffer from urinary incontinence, or diminished bladder control, which may happen after childbirth.
Strengthening the pelvic floor muscles may reduce the risks or effect of urinary stress incontinence Kegels may even reduce the risk of anal incontinence.
Kegels may also help keep hemorrhoids away, but the main reason for doing Kegels are to tighten the vagina. Since Kegels increases circulation to you vagina and rectal area, they help to speed up healing after an episiotomy or tear during delivery.
Doing regular Kegel exercises helps you maintain bladder control, and improves the muscle tone of your vagina, increasing a vaginal grip. You will love the benefits of including Kegels in your daily routine.
How to do Kegels
Start with an empty bladder. Then pretend that you’re trying to stop yourself from urinating and interrupting the flow of urine at the same, do not try while urinating though. Exotic dancers do Kegels to lift objects using their vagina -it’s a squeezing and lifting effect.
If you’re not sure you have got it, try a Kegel often referred to a squinting while you’re having sex and ask if your partner can feel it. If you’re doing it correctly, your partner will notice.
Make sure you’re squeezing and lifting without pulling in your tummy, squeezing your legs together, tightening your buttocks, or holding your breath; only your pelvic floor muscles should be working.
You may have trouble isolating these muscles at first, but it gets easier with practice. It might help to place a hand on your belly while you’re doing your Kegels to make sure it stays relaxed.
If you’re just starting to do Kegels, hold each contraction for a few seconds before releasing, and relax for a few seconds after each one. As your muscles get stronger, work up to holding each Kegel for 10 seconds, then relaxing for 10 seconds after each one.
How often should I do them?
Start by doing a few Kegels at a time throughout the day. As your muscles start to feel stronger, gradually increase both the number of Kegels you do each day and the length of time you hold each contraction, up to 10 seconds. Try to work up to two sets of 10 about three times a day, but more than that isn’t a good idea – overdoing it may lead to straining when you urinate or move your bowels.
How to make Kegels a part of my daily routine
Do a few when you wake up in the morning, more while you’re watching TV, and then one last round before you go to bed. But as long as you do them regularly, it really doesn’t matter when or where you do them.
Be patient and keep at it. It may take four to six weeks of doing Kegels regularly before you notice any tightening in the vagina
When should I stop doing Kegels?
Never, make Kegels your best friend. It will provide more benefits than you can ever imagine. It maintains strength and wards off incontinence as you age.
Constantly working to keep your pelvic floor muscles strong may also prevent pelvic organ prolapse, a common condition among older women. In pelvic organ prolapse, weakening pelvic muscles and ligaments can make the uterus, bladder, and rectal tissue sag and protrude into the vagina. This may cause incontinence as well as a sense of pelvic heaviness, low back pain, and discomfort during sex.