Benefits of Kegel Exercises

For those that don’t know what Kegel exercises are or the benefits of them, you’ve come to the right place. Over the years Kegel exercises have gained recognition as a valuable tool for women’s health and holds many benefits to your pelvic floor which includes the rectum, small intestine, bladder, and uterus. Kegel exercises are essentially clench and release exercises that make your pelvic floor muscles stronger. Read below to understand the benefits and how to target these important muscles!  

Strengthening the Pelvic Floor Muscles:  

Kegel exercises are the most natural and effective way to control urinary incontinence (UI). No matter your age; men, and women alike who suffer from this issue can benefit from engaging in Kegel exercises on a regular basis. Those who suffer from urinary incontinence typically have weak pelvic floor muscles. Kegel exercises increase the strength of these muscles which in turn improves this condition.  

You will benefit from Kegel exercises if you experience any of the following: 

• A sudden, strong urge to urinate before losing a large of amount of urine (urge incontinence) 
• Leaking when coughing, laughing, exercising, or sneezing (stress incontinence)  
• Stool leakage 

Strengthening these pelvic floor muscles provide support to the bladder, uterus, and bowel. A study published in the International Urogynecology Journal found that regular Kegel exercises significantly improved pelvic floor muscle strength and reduced symptoms of stress, urge or mixed urinary incontinence among women. If you do suffer from incontinence Veeda has a range of products, including liners, pads and underwearclick here to help manage your symptoms. 

Postpartum Recovery:  

Pregnant women can benefit by increasing control over muscle groups that are vital to labour, delivery, and post childbirth (postpartum) recovery. Furthermore, Kegel exercises help to decrease the development of haemorrhoids while also aiding in bladder control. The American College of Obstetricians and Gynaecologists recommends Kegel exercises to improve pelvic floor muscle function and reduce postpartum urinary incontinence, and pelvic organ prolapse (POP). Engaging in Kegels can aid in restoring muscle tone and accelerate recovery, especially if you just spent a large portion of your energy delivering a baby.  

Enhanced Sexual Well-being:  

A bonus of Kegel exercises includes increased sexual performance. A clinical StatPearl study revealed that women who regularly performed Kegel exercises experienced improved orgasmic, arousal, and satisfaction in orgasmic function. Stronger pelvic floor muscles can lead to heightened sensations, better control over vaginal muscles, and increased sexual pleasure for both partners. 

Prevention and Management of Prolapse:  

Pelvic organ prolapse (POP) occurs when the pelvic organs descend into the vaginal canal due to weakened pelvic floor muscles. Kegel exercises are known to be effective in preventing and managing this condition. The National Institute for Health and Care Excellence (NICE) recommends pelvic floor muscle training, including Kegel exercises, as a first-line treatment for pelvic organ prolapse. By strengthening the muscles, women can reduce the risk and symptoms associated with POP. 

Back Pain Relief and Improved Core Stability:  

Engaging in Kegel exercises can have a positive impact on core stability as well. The pelvic floor muscles work in synergy with the deep core muscles and are often neglected when attempting exercises to provide stability to the spine or relieve lower back pain. Strengthening the pelvic floor can improve core stability, alleviate chronic back pain, and enhance overall body alignment. 

So… are you convinced yet? 

The beauty of Kegel exercises is that they can be done whenever you’re ready, no matter where you are (and discreetly too). It doesn’t matter if you’re at the doctor’s office, bus stop, grocery store or the library. Contracting these muscles can easily be done while sitting, or lying down, and all you need is a couple minutes a day. 

Finding Pelvic Floor Muscles in Women 

There are multiple ways you can identify pelvic floor muscles: 

• The first way is by placing a clean finger inside your vagina and tightening your vaginal muscles around your finger.  
• Another method is to locate the muscle by trying to stop your urine mid-stream, you should be able to feel these muscles contract and relax. However, this is only intended for learning purposes. It is not recommended to attempt Kegel exercises while urinating, as it inhibits your ability to properly empty your bladder and raises the risk ofurinary tract infections (UTI’s).   

How to do Kegel Exercises  

Once you have identified what pelvic muscle movement feels like, you can practice Kegel exercises: 

1. Before attempting, ensure your bladder is empty and you are comfortably sitting or lying down.
2. Tighten your pelvic muscles and hold for a couple seconds. 
3. Relax, pause, and repeat 10 times, 3 times a day.
   

Don’t forget to breathe deeply! And refrain from tightening your stomach, thighs, buttocks or over-doing it to prevent strain.  

Kegel exercises are pretty straightforward, but you shouldn’t be ashamed to ask for assistance if problems should arise. Consult with your doctor if you need assistance identifying the proper muscles.  Empower yourself by embracing the potential of Kegel exercises and experience the positive impact on your overall well-being. 

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Medical Disclaimer: Our blogs are intended for general information and discussions about health & other related subjects. While we make every effort to make sure the information in this website is accurate and educational, the information does not take the place of professional advice or patient treatment. If you or any other person has a medical concern, you should consult with your health care provider or seek other professional medical treatment. 

References: 

1. Mayo Clinic. (2022).Kegel exercises: A how-to guide for women. Mayo Clinic.www.mayoclinic.org/healthy-lifestyle/womens-health/in-depth/kegel-exercises/art-20045283 

1. Dumoulin, C., & Hay-Smith, J. (2008). Pelvic floor muscle training versus no treatment for urinary incontinence in women. A Cochrane systematic review. European journal of physical and rehabilitation medicine, 44(1), 47–63. 

1. ACOG. (2021). American College of Obstetricians and Gynecologists. FAQ189: Pelvic Support Problems.www.acog.org/womens-health/faqs/pelvic-support-problems 

1. Huang, Y, C., & Chang K, V. (2022). Kegel Exercises.StatPearls Publishing, Treasure Island (FL); 2022. PMID: 32310358. 

1. NICE. (2019).Urinary incontinence and pelvic organ prolapse in women: management. National Institute for Health and Care Excellence.www.nice.org.uk/guidance/ng123/chapter/Recommendations#management-of-prolapse 

1. Bi, X., Zhao, J., & Zhao, L. (2013).Pelvic floor muscle exercise for chronic low back pain. Journal of International Medical Research. 2013;41(1):146-152. doi:10.1177/0300060513475383  

1. Stang, D., Hobbs, H., & Wilson, D, R. (2017).Kegel Exercises. Healthline.https://www.healthline.com/health/kegel-exercises#cautions  

1. Stratton, K, L. (2023). Kegel Exercises – self-care. MedlinePlus.https://medlineplus.gov/ency/patientinstructions/000141.htm