Today am going to share about Kegel Exercises !!!!!
What is Kegel Exercises ?
A Pelvic floor exercise, more commonly called a
Kegel Exercise, consists of repeatedly contracting and relaxing the muscles that form part of the pelvic floor,
now sometimes colloquially referred to as the "Kegel muscles". Several
tools exist to help with these exercises, though many are ineffective.Exercises are usually done to reduce urinary incontinence, reduce urinary incontinence after childbirth,
and reduce premature ejaculatory occurrences in men,
as well as to increase the size and intensity of erections.
The aim of Kegel exercises is to improve muscle tone by strengthening the pubococcygeus muscles of the pelvic floor. Kegel is a popular prescribed exercise for pregnant women to prepare the pelvic floor for physiological stresses of the later stages of pregnancy and childbirth. Kegel exercises are said to be good for treating vaginal prolapse and preventing uterine prolapse in women and for treating prostate pain and swelling resulting from benign prostatic hyperplasia (BPH) and prostatitis in men. Kegel exercises may be beneficial in treating urinary incontinence in both men and women.
Kegel exercises may also increase sexual gratification and aid in reducing premature ejaculation.
The many actions performed by Kegel muscles include holding in urine
and avoiding defecation. Reproducing this type of muscle action can
strengthen the Kegel muscles. The action of slowing or stopping the flow
of urine may be used as a test of correct pelvic floor exercise
technique
but should not be practiced as a regular exercise to avoid urinary retention.
Watch Video : How to do Kegal Exercise !
Benefits for women
Factors such as pregnancy, childbirth, aging, being overweight,
and abdominal surgery such as cesarean section, often result in the
weakening of the pelvic muscles. This can be assessed by either digital
examination of vaginal pressure or using a Kegel perineometer. Kegel exercises are useful in regaining pelvic floor muscle strength in such cases.
Urinary incontinence
The consequences of weakened pelvic floor muscles may include urinary
or bowel incontinence, which may be helped by therapeutic strengthening
of these muscles. A meta-analysis of randomized controlled trials by the Cochrane Collaboration
concluded that "PFMT [Pelvic floor muscle training] be included in
first-line conservative management programs for women with stress, urge,
or mixed, urinary incontinence."
Pelvic prolapse
The exercises are also often used to help prevent prolapse of pelvic organs. A meta-analysis of randomized controlled trials by the Cochrane Collaboration
concluded that "[t]here is now some evidence available indicating a
positive effect of PFMT for prolapse symptoms and severity."
Sexual function
In 1952, Dr. Kegel
published a report in which he claimed that the women doing his
exercises were becoming more easily, more frequently and more intensely
orgasmic: "it has been found that dysfunction of the pubococcygeus
exists in many women complaining of lack of vaginal feeling during
coitus and that in these cases sexual appreciation can be increased by
restoring function of the pubococcygeus."
Thirty years after Dr. Kegel's article, sex therapist Bryce Britton
wrote a book titled "The Love Muscle," calling her publication "Every
Woman's Guide to Intensifying Sexual Pleasure." There is controversy
over the precise effects of the PC muscle on orgasmic response but
certain benefits of a strong pelvic floor are well accepted.
Benefits for men
Though most commonly used by women, men can also use Kegel exercises. Kegel exercises are employed to strengthen the pubococcygeal muscle and other muscles of the pelvic diaphragm. Kegels can help men achieve stronger erections, maintain healthy hips, and gain greater control over ejaculation.
The objective of this may be similar to that of the exercise in women
with weakened pelvic floor: to increase bladder and bowel control and
sexual function.
Urinary Incontinence
Regarding postprostatectomy urinary incontinence, a meta-analysis of randomized controlled trials by the Cochrane Collaboration
found "conflicting evidence about the benefit of therapists teaching
men to contract their pelvic floor muscles for either prevention or
treatment of urine leakage".
Sexual function
Kegel workouts can provide men with stronger erections.
Research published in 2005 issue of BJU International, have shown that pelvic floor exercises could help restore erectile function in men with erectile dysfunction.
There are said to be significant benefits for the problem of premature
ejaculation from having more muscular control of the pelvis.
In men, this exercise lifts up the testicles, also strengthening the cremaster muscle, as well as the anal sphincter muscles,
as the anus is the main area contracted when a Kegel is done. This is
because the pubococcygeus muscle begins around the anus and runs up to
the urinary sphincter.
No comments:
Post a Comment