Kegel exercises were developed by Dr. Arnold Kegel. Originally, these exercises were a way to prevent pelvic organ prolapse and the accompanying urinary incontinence. The muscles of the floor of the pelvis can be weakened or strained by childbearing, excess weight and aging. Getting into a Kegel workout routine is a terrific way to protect yourself against the risk of prolapse and maintain bowel and bladder continence.
Signs You Need Kegel Exercising
Anybody who needs to use a bathroom can benefit from Kegel exercises. Like isometric exercises, you can do these privately. To develop an awareness of where the muscles in the base of the pelvic floor live, a woman can start by sitting on the toilet, releasing some urine, then stopping the flow.
There should be a feeling of clench as you stop the flow. This routine is about awareness rather than a place to practice; not releasing your urine can be unhealthy over time. As you become more aware of these muscles and the intensity of the clench, you can practice these exercises while driving, sitting at your desk, and when standing still. As you practice, start drawing in your belly by drawing your navel back as you pull the floor of the pelvis up high and tight to intensify the clench.
Men can also benefit from a Kegel workout routine, especially if they have undergone prostate surgery. Urinary flow awareness and practice can be beneficial, as can tensing the muscles that help to prevent passing gas. If you’ve ever sneezed or coughed and then farted, peed or pooped a bit, this workout can help.
Social Considerations
Loss of bowel and bladder control is often treated as a joke. However, this condition can be incredibly isolating. As we age, isolation is already built into our lives. Poor bowel and bladder control can be humiliating; maintaining continence can be learned with daily reps to help you stay clean and dry.
It should be noted that these exercises can benefit those with healthy bladder and bowel triggers. If you struggle with an overactive bladder or IBS, these exercises may not be enough to help you completely control the condition.
However, these exercises can be used to reduce discomfort for many who suffer from:
- overactive bladder
- menstrual cramps
- excess gas
- chronic diarrhea
Drawing up the muscles of the floor of the pelvis can produce a sense of internal massage. If you can’t do a pelvic bridge at this time due to muscle damage or spinal pain, you may be able to do heel slides. Heel slides can be done while laying on your back with your knees bent. Slowly slide out your right foot to the end of the mat, then bring your knee back up and leave your foot flat. Switch sides and slide your left foot. These simple moves will engage the muscles of the pelvis until you’re strong enough for tilts and bridges.
Additional Benefits: Better Sex
Firming up your muscles of the floor of the pelvis can also turn sex more enjoyable. A firmer, strong pelvic floor sling can increase vaginal sensitivity, help you find a more intense orgasm, and help you more quickly recover from pregnancy and delivery.
For women who suffer from tearing during delivery or who have a deep episiotomy, talk with your OB-GYN about developing a Kegel routine as you heal up. Don’t start them too early; you need to heal to a certain point before your vaginal walls can tolerate the motion of the muscular clench.
Once you are healed enough and cleared to begin this practice, it’s a good idea to try some floor work. Pelvic tilts and bridges can be great for your spinal health as well as helping you strengthen your pelvis floor.
Men and women can both enjoy more sexual pleasure as the muscles of the pelvis strengthen. Women can tighten the vaginal muscles for more personal pleasure as they build to orgasm, and men can gain more control of their ejaculations for a more intense release. If you’ve been struggling to get your partner to work out with you, suggest a focus on the pelvic floor!
Infection Considerations
A weak pelvic floor can lead to a drop in organs between the hip bones for men and women. This drop can put pressure on the bladder. A bladder under pressure will not only leak; it will be at risk for more infections. If you struggle with frequent or chronic bladder infections, talk with your doctor about routines to strengthen your pelvis muscles. Building up these muscles may well take pressure off your bladder and allow your urine to flow freely with no extra risk to the urethra.
If you have a bladder infection, stopping your urine flow may be impossible and will probably be uncomfortable. To become aware of the muscle location, you may need to work with a physical therapist to get a handle on the best workout to protect your bladder over time.
Surgical Options
You may need surgery to repair conditions such as
- uterine prolapse
- prostate inflammation
- bladder collapse
Your bladder can be surgically elevated in the event of chronic infection or prolapse. It is critical that you understand the risk of complications after such a surgery; many people who undergo this surgery suffer chronic pain or more incontinence than previously experienced. This work is one of the simplest ways to reduce the risk of unhelpful or risky surgeries in the future.
As you get stronger, you may lose the ability to feel the clench intensely. An interesting way to build a standing routine is, curiously enough, on a elevator. As the elevator drops, draw up in a standing Kegel clench. Gravity at the bottom of an elevator ride can help you become more aware of exactly where those muscles lie. If you ride an elevator every day, get in the habit of tightening as you push the button for your floor and holding until you walk off the elevator. You can protect your future bladder and bowel continence on the way to your workspace!
