Kegels, or pelvic floor exercises, have become a well-known practice for improving intimate health and addressing urinary incontinence. But are they suitable for everyone? Let’s break down the facts about Kegels, their benefits, and who might benefit most from incorporating them into their routine.
What Are Kegels and How Do They Work?
Kegels, named after gynecologist Arnold Kegel, involve contracting and relaxing the pelvic floor muscles. These muscles, located at the base of the pelvis, play a critical role in supporting the bladder, uterus, and rectum. Properly performed, Kegels can improve muscle strength and increase resistance to abdominal pressure, which helps prevent urine leakage.
How Do Kegels Work?
When you perform activities like coughing, sneezing, or lifting, the abdominal pressure increases and can push on the bladder, leading to leakage. Kegels strengthen the pelvic floor muscles, which in turn, increase support around the urethra to better manage pressure and reduce incontinence.
What Can Kegels Treat?
Kegels are often recommended as a first-line treatment for:
- Stress Incontinence: Leaks caused by physical pressure during activities like sneezing, laughing, or exercise.
- Urgency Incontinence: Sudden, uncontrollable leaks when you feel a strong urge to urinate.
- Pelvic Floor Disorders: These include conditions like stool incontinence and pelvic organ prolapse.
By strengthening the pelvic floor, Kegels help manage these conditions and improve overall quality of life.
Why Are Kegels Recommended During and After Pregnancy?
Pregnancy and childbirth can cause significant trauma to the pelvic floor muscles, leading to nerve and muscle damage. This makes Kegels particularly beneficial for pregnant and postpartum women. Studies show that women who practice pelvic floor strengthening during and after pregnancy are less likely to experience urine leakage 12 months postpartum.
However, not all women who give birth will face pelvic floor issues, and some may recover naturally. The challenge lies in identifying those at higher risk, as pelvic floor problems can affect women who have never been pregnant as well.
Are Kegels Effective for Older Women?
Age is a significant factor in pelvic floor health. Urinary incontinence becomes more common as women age, potentially due to hormonal changes, menopause, or age-related co-morbidities. Research indicates that pelvic floor exercises can prevent and even reduce urinary leakage in women over 60. Regular Kegels can also help maintain muscle tone, preventing the development of symptoms later in life.
How to Perform Kegels Correctly
Performing Kegels involves focusing on isolating and engaging the pelvic floor muscles without using the surrounding muscles (like the legs or glutes). Here’s how:
- Position: Sit in a chair with your knees apart or lie down with your legs slightly apart. Relax your stomach, legs, and buttocks.
- Engage: Imagine holding in urine or stopping the passage of gas. Squeeze the muscles around the anus and vagina.
- Repetition: Hold for 3 seconds, then relax for 3 seconds. Start with 10 repetitions, three times daily, and gradually increase the duration to 10 seconds per squeeze.
How Often Should Kegels Be Done?
Consistency is key. Ideally, aim for three sets of 10 contractions daily. However, even one set daily can be beneficial when done consistently. Linking Kegels to daily habits, like brushing your teeth, can help integrate them into your routine.
Are Kegels Suitable for Everyone?
While Kegels can benefit many women, they aren’t for everyone.
- Who Should Avoid Kegels? Women with pelvic pain or frequent urination without leakage may find Kegels worsen their symptoms. These cases often require evaluation by a pelvic floor physical therapist to address muscle tightness before introducing strengthening exercises.
- Should All Women Do Kegels? It’s unclear if starting Kegels early in life prevents incontinence. However, incorporating them into regular exercise routines, especially for those at higher risk, is generally a good idea.
Should You Do Kegels at Home or with a Professional?
Both approaches have benefits:
- At-Home Exercises: A convenient option for many, especially those with busy schedules.
- Professional Guidance: A pelvic floor therapist provides personalized feedback, ensuring proper technique and addressing core strength, which complements pelvic floor health.
Conclusion
Kegels are a powerful tool for improving pelvic floor health, managing incontinence, and enhancing overall quality of life. However, they should be tailored to individual needs, and not all women will benefit equally. Consulting a healthcare provider or pelvic floor therapist can ensure you’re taking the right approach for your situation.
By making pelvic floor health a priority, women of all ages can take proactive steps toward stronger muscles, better control, and improved well-being.
