Pelvic floor exercises, often known as Kegel exercises, are commonly associated with women, although they can also benefit males. These exercises assist in the strengthening of the muscles that support the pelvic organs, such as the bladder, rectum, and prostate. Pelvic floor muscle strengthening can aid in improving bladder control, sexual function, and general pelvic health.
Guide For Doing Pelvic Floor Exercises The Right Way
Identify the pelvic floor muscle
To find the pelvic floor muscles, try halting the flow of urine in the middle of it. The muscles used for this are the pelvic floor muscles.
Another method for identifying the muscles is to assume that you are attempting to halt the passage of gas. You want to target the muscles that you contract.
Empty your bladder
A full bladder can make pelvic exercises difficult. It may cause you to become distracted from appropriately activating and contracting the pelvic floor muscles. Emptying the bladder allows you to concentrate on the exercises without being distracted by a full bladder.
Emptying the bladder before pelvic exercises might become a habit. This promotes consistency and makes it simpler to recall this crucial step before beginning the activities.
Find a position comfortable for you
You can do the exercise either by lying down or while standing; it's totally on your way of comfort.
Performing kegel exercise
Kegel exercises can be performed once the pelvic floor muscles have been identified. It is critical to separate and contract these muscles without affecting the abdominal, buttocks, or thigh muscles.
Comfortably sit, stand, or lie down. You might begin by lying down until you are comfortable with the workout.
Squeeze the pelvic floor muscles as if you were trying to stop the flow of pee or block the passage of gas.
Hold the contraction for 3–5 seconds, or for as long as you can comfortably tolerate.
For the same length of time, relax the muscles.
In a row, repeat the contractions and relaxations 10-15 times.
You may progressively increase the time of the contractions and the number of repetitions as you grow more acclimated to the workouts.
Eventually, you should be able to hold each contraction for 10 seconds and accomplish 15-20 contractions in one session.
Following the path of consistency
Perform pelvic floor exercises on a regular basis, ideally three times each day. Be patient, since meaningful gains may take several weeks to appear.
Things to keep in mind while doing pelvic floor exercises
Don’t overdo it
While Kegel exercises can be good for strengthening the pelvic floor muscles, they can also be overdone, which can have harmful implications. If the pelvic floor muscles are overused, they can get weary and strained, just like any other muscle in the body. This might result in discomfort, pain, and a reduction in the efficiency of the workouts. It can also lead to urinal and sexual dysfunction.
Follow a breathing pattern and deep breathe
Deep breathing might aid in the relaxation of your pelvic floor muscles. When you are tense or anxious, your pelvic muscles may also be stiff, making Kegel exercises more difficult to execute efficiently. Deep breathing aids in the release of tension and relaxation throughout the body, including the pelvic floor.
Deep breathing enhances oxygen intake, resulting in improved circulation throughout the body. This can help with general muscular health and function, as well as the pelvic floor muscles. Improved blood flow can help with nutrition supply and waste clearance from the muscles, potentially increasing strength and endurance.
Proper breathing practises can aid in the control of intra-abdominal pressure. It is critical to match your breath with the contraction and relaxation of the pelvic floor muscles during Kegel exercises. This cooperation can aid in avoiding undue pressure on the pelvic floor and adjacent tissues.
Benefits of Pelvic floor exercise
Strengthening the pelvic floor muscles can increase blood circulation to the pelvic region, potentially enhancing erectile function. This is especially beneficial for guys who have erectile dysfunction (ED) or who want to preserve their sexual health.
Improved Ejaculatory Control: Kegel exercises can aid in enhancing control over the pelvic muscles, potentially leading to improved ejaculatory control. This might be useful for guys who have premature ejaculation.
Enhanced Bladder Control: Strengthening the pelvic floor muscles can help with bladder control, minimizing urine incontinence symptoms. This is especially important for males who may encounter leakage when laughing, coughing, or sneezing.
Regular Kegel exercises may help with prostate health, according to several researches. These workouts may enhance blood flow to the prostate gland and help avoid problems like prostatitis.
Before beginning pelvic floor exercises, always check with a healthcare practitioner, such as a physical therapist or urologist, especially if you have any pre-existing medical concerns. They may provide you with personalized advice depending on your specific health requirements. Don’t overdo it, give time, and do it consistently and you will see the result for sure.
Written By: Aman Preet
Edited By: Chirajita Gupta