What is Kegel exercise and what are its benefits?
Kegel exercise is a form of pelvic floor exercise that involves the repetitive contraction and relaxation of the muscles in the pelvic area. These exercises were first introduced by Dr. Arnold Kegel in the 1940s as a way to help women improve their bladder control after childbirth. Today, Kegel exercise is recommended for both men and women of all ages to improve their overall pelvic health.
The benefits of Kegel exercise:
The benefits of Kegel exercises are numerous. Firstly, they can help strengthen the pelvic floor muscles, which control the bladder, uterus, and rectum. Stronger pelvic floor muscles can lead to better bladder control, improved bowel function, and a reduction in the symptoms of pelvic organ prolapse.
Kegel exercise can also help to enhance sexual health. Strong pelvic floor muscles can lead to improved vaginal sensation and stronger orgasms. In men, Kegel exercises can help to prevent erectile dysfunction and can lead to stronger erections.
Furthermore, Kegel exercise is relatively easy to do, and can be done anytime, and anywhere. It is a low-impact exercise that can be done quietly, making it an ideal exercise for those with busy schedules.
How to do Kegel exercises:
To do Kegel exercises, first, you need to identify the muscles you need to work on- These are the muscles that you use to stop the flow of urine and gas. Once you have identified these muscles, you can begin with Kegel exercises.
To start, squeeze the pelvic muscles for a count of 3 to 5 seconds, then release. Repeat this exercise for at least 10 seconds, then rest for 10 seconds and repeat again, doing at least 10 repetitions per day.
Over time, you can gradually increase the length of the squeeze and the number of repetitions you do each day. You can also do these exercises while sitting, standing, or lying down.
Conclusion:
Kegel exercise is a simple and effective way to improve pelvic health in both men and women. By strengthening the pelvic floor muscles, you can improve bladder control, enhance sexual health, and reduce the symptoms of pelvic organ prolapse. With regular practice, Kegel exercise can be a low-impact way to improve your overall health and well-being.
