Kegel exercises

Kegel exercise diagram for women

Kegel exercises or pubococcygeal muscle contraction exercises serve to strengthen the pelvic muscles. They are also recommended to prevent common disorders such as urinary incontinence. this name in memory of Dr. Arnold Kegel, who developed them for his patients in the 1940s as a method to control urinary incontinence. His article was published in 1948.

Methods

Kegel exercises were designed to control urinary incontinence in women after childbirth. The purpose of the exercises is to strengthen the muscles of the pelvic area and improve urethral or rectal sphincter function. The success of Kegel exercises depends on proper practice of the technique and a disciplined adherence to the exercise program. Today they are recommended for women who suffer from stress urinary incontinence, men who suffer from urinary incontinence after prostate surgery, and people who suffer from fecal incontinence.

Some people don't easily locate the pelvic muscles and need to practice often to learn how to contract the right muscles. One method is to sit on the toilet and, as you urinate, try to hold back the flow of urine by contracting the pelvic floor muscles. By practicing several times, the person can become familiar with the correct group of muscles that does the contraction. The muscles of the abdomen, hips, or buttocks should not contract while doing this exercise. However, this practice should only be used to locate the muscles and not as exercises, since it alters the normal micturition reflex and could induce an alteration in this mechanism or leave urine residue in the bladder at the end of micturition. Another method of identifying muscles is to insert a finger into the rectum.^{[citation needed]}

It is possible to strengthen the pelvic floor muscles using a vaginal cone (a weighted device that is inserted into the vagina). Once inside, they must try to hold the device by contracting their muscles. If you learn to perform the exercises before dilating the vagina, you may find that dilation is easier. This occurs because you know when your pelvic muscles are tight and when they are relaxed. Before inserting a finger or any object into the vagina, the muscles should be tensed-relaxed. It is easier to move the finger with the muscles relaxed. Once you can insert the fingertip into the vagina, you can try to squeeze it with the muscles.

A significant percentage (more than 40%)^{[citation needed]} of patients fail to locate the pelvic floor muscles correctly and instead of contracting many times they push, which can even aggravate a problem of incontinence or prolapse.

It is possible to use biofeedback (a method of positive reinforcement) and electrical stimulation to identify the muscle group to work. Electrodes are placed on the abdomen and along the anal area. Some experts put a sensor in the anus (for men) or vagina to monitor muscle contraction.^{[citation needed]} On the monitor you can see for a graph which muscles are contracting and which are at rest. The specialist can help identify the muscles for the correct execution of Kegel exercises. Electrical stimulation is performed using low voltage electrical current that stimulates the correct group of muscles. The current is applied using an anal or vaginal probe. This therapy can be done at a specialized center or at home. They are 20-minute sessions, and are held every 1 or 4 days. According to the studies carried out, they have shown promise for the treatment of incontinence.

Behavioral techniques or control of fluid intake and urination habits, guidance in appropriate sports so as not to aggravate the problems are also an important part of the treatment. This set of techniques is known as pelviperineal or pelvic floor reeducation and must be applied by a specialized kinesiologist or physiotherapist.^{[citation required]}

Kegel exercises for a satisfactory sexual relationship

Because a woman's vaginal muscles are not directly controlled, there is some difficulty in controlling and developing them. The best way to prepare them for a sexual relationship is by using them. To do this, something must be inserted into the vagina for it to grasp. The first way to relax them is to totally relax the body. A finger can then be inserted into the vagina: it should be noted that it goes through its muscles and touches the vaginal walls which are not smooth: they are made up of many small folds or wrinkles, because they must be able to adjust to the passage of a baby's head. Exploring and getting to know one's own vagina is convenient and favorable for a woman's sexual health.

The Kegel Exercises

A sexually inexperienced woman's vagina is tight because she hasn't yet learned how to relax her muscles, not because they're strong. If these muscles don't get stronger when stretched, she may never develop the ability to squeeze things inserted. Not strengthening them reduces the friction between the vaginal walls and everything that is inserted between them, so that vaginal penetration may not be as satisfactory as it could be for both members of the couple.

Relaxing the vaginal muscles can be helpful for a woman when a partner inserts their finger(s) or penis or when a specialist needs to inspect with their fingers or a tool during a gynecological exam. Keeping these pelvic muscles strong can increase the intensity of the orgasm.

Kegel exercises can also be beneficial for men, because they can give him a greater ability to choose when to ejaculate, and their continued practice can help prevent and even treat premature ejaculation.

Devices to tone the pelvic area

Jade eggs (or Yoni eggs) are announced as vaginal weights.

There are some devices, intended for the female market, that are offered as an aid to pelvic floor muscle exercises and to improve pubococcygeal muscle tone.

Some of them use weights to (according to their creators) increase the efficiency of Kegel exercises performed with them. A 2013 medical study found no difference between exercising the pelvic floor with weighted devices and performing Kegels without them; the former however presents a higher risk of injury due to a foreign object being inserted into the vagina.

Marketing

During the last decade of the 20th century and at the beginning of the 21st century, a series of medical and pseudo-medical devices (eggs of Jade, Ben Wa balls, etc.) to supposedly enhance orgasms and sex, increase 'energy', 'balance hormones' and many other health benefits. Doctors point out that such claims are not supported by scientific research, and may even be misleading. Also, inserting foreign objects into the vagina increases the risk of infections and can lead to vaginosis or toxic syndrome.

Reasons why vaginal muscles can atrophy

• Pregnancy and subsequent delivery
• By age
• Overweight
• Chronic urinary infection
• Menopause