Kegel exercises

Kegel exercises, also known as pelvic floor exercises, consist of repeatedly contracting and relaxing the muscles that form part of the pelvic floor, now sometimes colloquially referred to as the "Kegel muscles". The exercise needs to be performed multiple times each day, for several minutes at a time, for one to three months, to begin to have an effect.

History

Dr. Arnold Kegel, an American gynecologist, noted the role of the pelvic musculature in maintaining pelvic floor function. In 1948, he published a report in which he described the success of his exercises, which involved the deliberate contraction of the pelvic muscles.

Uses

Kegel 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.

Technique

The first step in doing Kegel is locating the muscles. The muscles are located by trying to stop urinating mid-stream or prevent passing gas. Performing with an empty bladder, your first goal should be to tighten your pelvic floor muscles for 5 seconds. Then relax them for 5 seconds. Try to do 5 reps on your first day. Over time, you can increase the duration and intensity of the contraction.

See also

• Pelvic floor
• Urinary incontinence
• Benign prostatic hyperplasia
• Prostatitis

References

Kegel exercises Resources
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