Kegel exercises: These are exercises whose main task is to strengthen the pelvic floor muscles. These muscles support the bladder, ureters, and small and large intestines.
Kegel exercises method
Below is a simplified explanation of how to perform Kegel exercises correctly so that this type of exercise benefits:
1- First, we must know and identify the muscles that need to be strengthened, in order to determine the pelvic floor muscles:
~ For women : The muscle to be strengthened is identified by placing a clean and disinfected finger through the vaginal opening and pinching the vaginal muscles around the finger. This method is used to identify and identify the muscles to be strengthened only, but in the event of an inability to identify the pelvic floor muscles, it is recommended to visit a doctor. Competent.
~ As for men : the muscle to be strengthened is identified by placing a finger inside the rectum and pressing on it without contracting the abdominal muscles or buttocks. There is another method, which is to stop urinating during the urination process. This method is done by identifying and identifying the muscles to be strengthened, and it is not recommended to repeat it again. There is also another method, which is to tighten the muscles that prevent the release of gases.
2- Kegel exercises can be practiced at any time, but it is preferable to practice them while lying down.
3- To get the most benefit from practicing Kegel exercises, the muscles to be strengthened must be contracted for 4 seconds, or the muscles must be contracted and counted to 8, then relaxed for 4 seconds.
4- Repeat the exercise several times in a row. Kegel exercises can also be performed while walking, standing, or sitting.
5- If you want to get the best results from Kegel exercises, you must focus well while doing the exercise.
6- You must breathe freely while performing the exercise and not bend or tighten the abdominal muscles.
7- The exercise is repeated 10 times a day at separate times.
8- Specialized doctors advise against performing Kegel exercises to start or end the urination process, due to the belief that this may cause a bacterial infection of the bladder.
9- It is recommended not to practice Kegel exercises during urination after mastering them, in order to avoid adverse results.
10- Do not exaggerate in performing Kegel exercises for women, because it may cause them to feel pain during intercourse.
Benefits of Kegel exercises for women
Certain factors, such as pregnancy, childbirth, and surgical operations in the abdominal area, may often cause weakness in the pelvic muscles, and this weakness is discovered through a digital examination of vaginal pressure or by measuring the strength of voluntary contractions of the pelvic muscles, and Kegel exercises are useful in restoring the strength of these muscles in such cases. Medical conditions:
● Urinary incontinence
Scientific experiments have proven that performing Kegel exercises helps train the pelvic floor muscles during the first phase of the management program for women with urinary incontinence.
● Pelvic prolapse
Kegel exercises help prevent pelvic prolapse for women, and this has been scientifically proven by the Cochrane Foundation, which said that practicing exercises and training the pelvic muscles under the supervision of a gynecological physical therapist helps reduce the severity of pelvic prolapse.
Benefits of Kegel exercises for men
Although Kegel exercises are used by women more than men, this does not prevent men from practicing this type of exercise because of its many benefits, such as strengthening the pubococcygeus muscles and other muscles in the pelvic diaphragm. Kegel exercises also work to increase the erection rate in men and impose control. On ejaculation, here are some other benefits of these exercises:
● Urinary incontinence
Kegel exercises promote speedy recovery from urinary incontinence, based on randomized trials conducted by the Cochrane Collaboration.
● Sexual function
These exercises are a treatment for those who suffer from erectile dysfunction, and they also help to establish control over the pelvic muscles, after which they also serve as a treatment for those who suffer from premature ejaculation.
Kegel exercises for pregnant women
First: How to perform Kegel exercises for pregnant women:
1- The pelvic muscles to be strengthened must be identified using the methods mentioned previously.
2- The exercise can be performed while sitting or lying on your back in a comfortable place, and the bladder must be emptied before starting the exercise.
3- Contract the muscles below the pelvis for 4 seconds, then relax them for 3 seconds.
4- This exercise is repeated 10 times, and performed twice daily.
5- It is preferable to leave the body in a relaxed position while exercising.
6- It is preferable to practice Kegel exercises for pregnant women every two days, focusing on the lower pelvic area, and avoiding tightening the muscles of the chest, abdomen, and buttocks.
Second: Benefits of Kegel exercises for pregnant women:-
Kegel exercises strengthen the pelvic muscles, which are greatly stretched during labor, making them vulnerable to tearing, which leads to urinary and bowel incontinence.
In the following lines, the most important benefits of Kegel exercises that help facilitate childbirth:
° Kegel exercises strengthen the muscles of the lower pelvis, which play a major role in the birth process.
° Doing Kegel exercises facilitates bladder control after childbirth, and prevents the possibility of urinary incontinence.
° These exercises help reduce fecal incontinence, and work to tighten and tighten the vaginal muscles after childbirth.
° It helps you improve your posture, which results in reducing back pain.
° This last benefit is among the benefits of Kegel exercises after childbirth, as it helps speed up the healing of the area between the vagina and the anus, which is called (perineal tissue), and also helps the muscles of the lower pelvis return to normal.
A device that helps you perform Kegel exercises in a better way at home
Foam Roller : This piece is specially designed to massage and tighten the muscles and soft tissues in every direction. The foam roller enhances balance and is also suitable for other exercises such as Pilates for the abdominal muscles and strengthening the back. It also gives you the advantage of practicing many exercises with one tool.
Foam roller can be purchased from Al Amoudi Sports Equipment Store at the best price and fastest shipping within the Kingdom of Saudi Arabia.