Kegel exercises are muscle-strengthening exercises of the pelvic floor, specifically the pubococcygeal (PC) muscle, which support the uterus, bowels and bladder. To find the correct muscles to exercise, try to control by stopping and starting, the stream of urine while going to the bathroom. Regular, daily contraction and relaxation of those muscles (with an empty bladder), or kegel exercises, can help restore and maintain PC muscle strength and tone after being weakened by factors such as age, inactivity, obesity, pregnancy or childbirth. Having strong, tight PC muscles provides many benefits.
Urinary Incontinence
Toned PC muscles can help reduce the risk of urinary incontinence through aging, or control a current problem. Kegel exercises will benefit women who develop urinary incontinence after childbirth, which can weaken and stretch the pelvic muscles. Weak pelvic floor muscles cause pelvic organs to descend and cause pressure on the bladder, possibly leading to leakage. Strong PC muscles improve urethral and rectal sphincter function to help prevent involuntary leakage. Kegel exercises can also benefit men who may develop incontinence after prostate surgery.
Pregnancy and Childbirth
During pregnancy, the growing fetus puts pressure on the pelvic floor, which can weaken pelvic muscles. Kegel exercises during pregnancy can help reduce pelvic discomfort and provide the strength needed in preparation for childbirth. During labor, being able to control the pelvic muscles can provide pain relief by relaxing the perineum. In addition, toned PC muscles can help shorten labor. In a 2004 study published in the “British Medical Journal,” Kjell … Salvesen and others report that women who performed Kegels regularly, experienced a less lengthy second stage of labor, the pushing stage, and were less likely to need a c-section. Better PC muscle control also decreases the likeliness of perineum tearing or the need for an episiotomy.
Sexual Health
According to Pathways to Women’s Sexual Health.com, performing kegel exercises can improve sexual health for women. They can tone and tighten the vagina, increasing its sensitivity, possibly making it easier to reach orgasm, or allowing a more intense orgasm. Having better PC muscle control allows the woman to squeeze and relax the vaginal muscles as desired, providing a better sexual experience. In men, strong and controlled pelvic floor muscles can help prevent or reduce premature ejaculation.
Prostate Care
Kegal exercises have been recommended to males for prostate health, to reduce the risk of prostate problems and pain. According to KegelExercisesForMen.com, pain and inflammation that result from conditions such as prostatitis or benign prostatic hyperplasia (BPH) can be treated using Kegels.
About this Author
Sarah Quinlan has experience writing online on topics such as science, biology, health and medicine. For the past seven years she has worked as a scientist in various biological fields where she has written many reports and contributed to multiple manuscripts that have been published in scientific journals. Quinlan holds a bachelor’s degree in zoology and a master’s degree in forensic biology/chemistry.
