Kegels, the popular pelvic floor exercise, is one of the most widely recommended exercises when it comes to women’s health. It’s not just the health and fitness influencers who swear by them. Even medical professionals recommend Kegels for a number of reasons.
Why are they so popular, and are they worth the hype? Well, in this article, we will briefly explore what Kegels are before looking at some of the reasons for their popularity. Let’s dive in.
What Are Kegels?
Kegel exercises, coined after Dr. Arnold Kegel, encompass a set of exercises targeting the pelvic floor muscles. They aim to fortify the muscles that provide support to the uterus, bladder, small intestine, and rectum.
These exercises involve contracting and relaxing the pelvic floor muscles, which form a hammock-like structure and play a crucial role in maintaining urinary and bowel continence, supporting pelvic organs, and enhancing sexual function.
How Do You Perform a Kegel?
To ensure a comprehensive understanding of how to perform Kegels, it’s essential to break down the exercise into a step-by-step guide. Firstly, identify the correct muscles by imagining the sensation of stopping the flow of urine midstream.
Once the target muscles are identified, the next step is to find a comfortable and quiet space to practice the exercises. Many find it helpful to lie down or sit comfortably in a chair. Take a few deep breaths to relax, and then contract the pelvic floor muscles, holding the contraction for about three to five seconds.
It’s crucial to avoid holding your breath or tensing other muscles during this process. After the contraction, release the muscles and relax for an equal amount of time.
This step is crucial as it mimics the natural rhythm of the pelvic floor muscles, which contract and relax during daily activities. However, you may wonder how often one should perform Kegels. Is there an ideal number? Well, Cleveland Clinic recommends you perform two sets of ten every day. Once in the morning and once at night.
Why Are Kegels So Popular?
The popularity of Kegel exercises in the realm of women’s health can be attributed to their multifaceted benefits, particularly in addressing various conditions such as pelvic organ prolapse (POP), urinary incontinence, and overall pelvic floor health.
Typically, devices like transvaginal meshes have been used to support the pelvic walls as a treatment method. However, in recent times, these devices have been proven to harm a number of women.
This occurs through issues like mesh erosion and even perforation of organs. Naturally, this has led to many transvaginal mesh lawsuit cases being filed by affected women.
TorHoerman Law states that complaints have included infections, bleeding, severe pain, and urinary problems. In this context, Kegels have been a boon for many women with POP.
Today, several doctors recommend Kegel exercises as a crucial component of non-surgical management for POP. They can help lift and support the displaced organs, mitigating symptoms and improving overall pelvic floor function.
Of course, their benefit is not merely limited to women. For males, performing Kegels has been shown to reduce conditions like erectile dysfunction in 40% of men above the age of 20. This is one more reason for their popularity. They are helpful for both genders.
How Long Do Results Take?
The timeline for experiencing the effects of Kegel exercises can vary from person to person, influenced by factors such as individual muscle strength, consistency in practice, and the specific goals of the exercises.
In general, many people may begin to feel subtle improvements within a few weeks of consistent Kegel exercise practice. This could include enhanced awareness of the pelvic floor muscles, improved control over urinary function, and a sense of pelvic floor strength. However, significant and measurable changes may take a bit longer, often ranging from three to six months.
Are There Any Dangers to Doing Kegels?
While Kegel exercises are generally safe and beneficial for many individuals, there are potential risks associated with overtraining or performing them incorrectly. What does that mean? Well, just like any other muscle group, the pelvic floor muscles need time to recover after exercise.
Performing too many Kegel contractions without adequate rest can result in discomfort, soreness, or even muscle strain.
Healthline states that just as muscles in other parts of your body can be injured, the same can happen during Kegels. The rest aspect of the exercise is just as important as the contraction, and failure to do so can lead to several issues.
Overactive pelvic floor muscles can lead to difficulties with emptying the bladder fully or create a sense of urgency. This can exacerbate existing urinary issues or create new challenges.
Excessive Kegel exercises might impact bowel function, leading to constipation or difficulty with bowel movements. Maintaining a balanced exercise routine and allowing for adequate recovery will be critical to preventing such issues.
Conclusion
The question of whether Kegels are worth the hype is answered with a resounding affirmation, given their multifaceted benefits for women’s health. These pelvic floor exercises, designed to strengthen crucial muscles supporting various organs, prove invaluable in addressing conditions like pelvic organ prolapse and urinary incontinence.
Yes, overtraining can be a concern, but if you practice these exercises correctly, you have nothing to worry about.
