A Kegel exercise is a simple clench and releases exercise that helps to strengthen the pelvic floor muscles. The area between the hips that holds the reproductive organs is the pelvis, and the pelvic floor is a series of muscles and tissues that forms a sling or hammock at the bottom of the pelvis. This sling holds the organs in place. A weak pelvic floor can lead to problems like the inability to control the bowels or bladder.
According to a PhD dissertation writing firm, Kegel exercises are very beneficial for men as well as women. They can be performed under the supervision of a trained physical fitness instructor or at home, or even while you are waiting in line at the bank.
Benefits Of Kegel Exercise:
Kegel exercise has numerous benefits, and while both men and women can enjoy these benefits, these benefits affect women more than men. Many factors can weaken the pelvic floor in women, such as pregnancy, childbirth, aging, and weight gain, among others. The pelvic floor supports the womb, the bladder, and the bowels, and if due to any reason, these muscles are weakened, these organs may lower into a women’s womb. Along with extreme discomfort, it can also cause urinary problems.
As they age, men can also experience the weakening of their pelvic muscles. It can lead to incontinence of both urine and stool, especially in men who have been suffering from prostate problems and have been through prostate surgery. These days, Kegel exercises have become a part of the mainstream conversation among women who are conscious of their health and want to avoid facing problems in their middle or advanced ages. However, many of them are still not sure about what Kegel exercises are and how they benefit them. Also, many of them do not understand how these exercises can affect their overall health and wellness.
Top Benefits and Goals Of Kegel Exercises For Females:
The good thing about Kegel exercises is that they can be done anywhere and anytime. All you need to do is empty your bladder before starting to ensure that it does not cause any problem, especially when you are starting. For beginners, finding a private and quiet place to sit or lie down can help to understand how it is done and once they have practices, they can do them anywhere.
To start with, tense the muscles in your pelvic floor for a count of three and relax them on the count of three. This process should be repeated until you have done it 10 times. The best way to strengthen your pelvic muscles is to keep on practicing it over the next few days till you can hold your muscles tense for a count of 10. Your goal should be able to do three sets of 10 repetitions every day.
For some people it is easy, for others, it might not be so easy, and they will not see immediate results. According to doctors, it can take as long as a few months for someone people to get control over their urinary incontinence. Also, this exercise works differently for every person as no two bodies are the same, but it can prevent the condition from getting worse. Some people exhibit great improvement in muscle control and urinary incontinence within a short time that helps to improve their lives.
Kegel Exercises and Overall Fitness:
Kegel exercises can also help with overall fitness in women along with strengthening their pelvic muscles. Prolonged sitting, repetitive movements, injury, and pregnancy can affect a woman’s body to a great extent and some damages are lasting. Sitting for long hours can lead to an overall deterioration in both aerobic fitness and strength and proper exercise is very necessary to maintain body shape and strength.
The stretching of abdominal muscles during pregnancy can weaken your core. Carrying extra weight for a long period can pull the center of gravity forward and lead to low back pain too, and the pregnancy hormones can cause ligaments to loosen. All this can lead to a weakened body as well as clumsiness and inability to handle bowels and bladder in extreme cases.
Not only this, but lack of exercise plays a key role in creating various health issues. It is only with regular exercise that females can look forward to getting back in shape quickly after birth or suffering from an injury. Adding pelvic floor exercises to your routine is essential as it can reduce the risk of pelvic organ prolapse, incontinence, and painful intercourse.
Kegel Exercises For Overall Pelvic Health During Menopause:
Menopause is one stage of life that every woman has to go through. While for some it is easy for others, it can be a tough time. The fluctuating level of estrogen can lead to less blood flow in the pelvic floor muscles and an overall decline in muscle tone. The pelvic floor is like a soapy sponge that can be squeezed under clean running water; you squeeze the soap out and allow the sponge to fill with fresh water as you loosen the grip on it. Kegel exercise is just like this. It can help the tissues; squeeze old blood from them, and pull in fresh blood to help with the restorative and strengthening process.
Kegel Exercise for Curing Bladder Leakage:
The pelvic floor muscles support the bladder, uterus, and rectum. When these muscles are not strong and well-coordinated, the bladder and bladder neck has less support, and closure around the sphincter weakens, which results in incontinence.
Stress urinary incontinence is bladder leakage that occurs with strenuous movements, including exercises, lifting heavy objects, coughing, sneezing, or laughing. There is no better way than Kegel to cure this bladder leakage and prevent the embarrassment and inconvenience it causes in such cases. Women are most at risk of facing these problems due to pregnancy, childbirth, and other phenomena they go through in life, and they must learn about tackling these conditions to enjoy a healthy and stress-free life.
Whether it is to prevent bladder and bowel leakage, to develop better back and hip support, or even to recover from childbirth, Kegel exercises help females immensely. They strengthen their pelvic floor muscles and ensure the muscles remain firm and elastic with the right movements.