Simple clench and release exercises can help women to make the muscles of the pelvic region strong, flexible, and healthy. Another name for Kegel exercises is pelvic floor exercises.
A weak pelvic area can cause complications including bowel diseases, pelvic organ prolapses, or urine incontinence. Muscles that form a hammock in the pubic bone at the back are known as pelvic floor muscles. Therefore, kegel exercises are specially to support the bowels, bladder, and womb. These exercises help in the prevention of sagging of the bladder, uterus, and bowel into the vagina by maintaining the health, flexibility, and strength of pelvic muscles.
Benefits of Kegel exercises
Kegel exercises can be highly advantageous for individuals to improve their sexual health. These exercises help in opening the vagina by relaxing the genital muscles in females. Kegel exercises are an excellent way to improve blood circulation to the female genital organ and pelvic floor. Furthermore, these exercises make it easy for individuals to attain orgasm and amplifies the wetness of the vagina. Overall, kegel exercises are for increasing sexual arousal and improving sexual health.
To find the right pelvic muscles, females perform a simple activity. First, insert a finger into the vaginal opening. Try to squeeze or tighten the muscles similar to a situation wherein females are required to hold back urine. After tightening, individuals will feel the muscles of the pelvic floor moving up and down.
- Sit with your knees and feet apart. Women can also lie down with legs slightly apart.
- Squeeze/ compress the pelvic muscles around the anus and vagina. It will be similar to stopping the pelvic area from urinating or passing gas.
- Individuals will feel tightening of vaginal and anal muscles. Release the contraction after 5 to 10 seconds.
- All the other muscles such as the stomach, leg, and buttocks should remain relaxed.
- Continuous and regular breathing is essential throughout the exercise.
- You can repeat kegel exercises at least 10 times in the morning, afternoon, and night.
The above-mentioned procedure should be done within 10 seconds with repeated tightening, holding, and relaxing of pelvic muscles. Females can also perform quick contractions and relaxations for 2 to 5 seconds.
Precautions that need to be kept in mind
Females must ensure that muscles of the back, buttocks, abdomen, and legs remain relaxed while performing kegel exercises. There’s a high possibility of women performing the exercise incorrectly if they sense pain in the stomach or back. For preventing incontinence, always try to contract and relax pelvic muscles before jumping, lifting, or sneezing.
Kegel exercises are simple exercises to improve the strength and endurance of the pelvic girdle by contractions and relaxation. These exercises help in improving the sexual health and blood circulation of individuals. These exercises maintain the health, flexibility, and strength of pelvic muscles. Furthermore, these exercises prevent sagging of the bladder and uterus into the vagina. However, take good care while performing Kegel exercises as the incorrect method can lead to more harm than help.