0

Your Cart is Empty

February 06, 2024

Kegel exercises, named after Dr. Arnold Kegel, are a series of pelvic floor muscle workouts designed to improve strength, flexibility, and endurance. While initially popularized to address issues like urinary incontinence, these exercises offer a myriad of benefits, contributing to overall pelvic health. Let's delve into how Kegel exercises work and how important it is to incorporate them into your routine. 

Understanding the Pelvic Floor: The pelvic floor comprises muscles, ligaments, and connective tissues that provide support to the organs in the pelvis, including the bladder, uterus, and rectum. Weakening of these muscles can result in various issues such as urinary incontinence, pelvic organ prolapse, and even sexual dysfunction.

The Basics of Kegel Exercises: Kegel exercises primarily target the pelvic floor muscles. To perform a basic Kegel exercise, identify the muscles by following pelvic floor exercise videos. Once located, contract and hold these muscles for a few seconds before releasing. The key is to isolate and engage the pelvic floor without involving the abdominal, buttock, or thigh muscles. This can be difficult! Physiotherapists recommend that you do pelvic floor exercisesat least once a day, the best being integrating into your daily life. 

Building Strength and Endurance: Consistency is crucial when it comes to Kegel exercises. Start with a set of 10 repetitions, holding each contraction for about 5 seconds, and gradually increase the duration as the muscles become stronger. Just like different types of exercise, the more regularly you do Kegels, the quicker you can expect to see results. In most cases, you should notice an improvement in the strength of your pelvic floor within6 to 8 weeks, although understandably, this will vary from person to person. 

Addressing Specific Concerns: If you’re experiencing pelvic floor issues such as urinary incontinence or lower back pain, this is generally due to a weakening of the pelvic floor muscles — which might be the result of pregnancy, childbirth, weight gain, or aging. 

Tailor your routine to address specific concerns, whether it be improving sexual function, preventing pelvic organ prolapse, or preparing for childbirth. Specialized variations of Kegel exercises can be recommended by healthcare professionals based on individual needs or you can use a pelvic floor app (like Carin) to follow personalised training program. 

Enhancing Sexual Health: Beyond addressing medical concerns, Kegel exercises can significantly contribute to improved sexual health. Strengthening the pelvic floor muscles enhances blood flow to the genital area, leading to increased sensitivity and better orgasm control. Both men and women can benefit from incorporating these exercises into their regular fitness routine.

Conclusion

Incorporating Kegel exercises into your daily routine offers a simple yet effective way to promote pelvic health and overall well-being. Whether you're looking to address specific concerns or enhance your sexual health, these exercises empower individuals to take control of their core strength. With just a few minutes a day, you can pave the way to a healthier, more resilient pelvic floor.

 


Leave a comment

Comments will be approved before showing up.


Also in Blogs

Building a Better You: 5 Strategies to Encourage Good Habits
Building a Better You: 5 Strategies to Encourage Good Habits

January 02, 2024

Cultivating good habits in the New Year is a journey that requires commitment, patience, and a strategic approach. By setting realistic goals, establishing routines, starting small, seeking support, and celebrating achievements, you can increase your chances of making positive, lasting changes in the coming year.
Read More
Managing Urine Loss during the (Christmas) Holidays
Managing Urine Loss during the (Christmas) Holidays

December 11, 2023

The holiday season is a time of joy, laughter, and celebration, but for some individuals dealing with urine loss, it can also bring a unique set of challenges.

Here are 8 practical tips to help you navigate this aspect of your health with ease.

Read More
A Feast for the Senses: Typical Thanksgiving Dishes
A Feast for the Senses: Typical Thanksgiving Dishes

November 20, 2023

Thanksgiving, a time-honored tradition celebrated with gratitude and joy, is synonymous with a bountiful feast that brings families and friends together.

In this blog post, we'll explore the typical dishes that grace the Thanksgiving table, creating a memorable...

Read More

Stay Connected for the Latest Updates!