Kegel exercises or also called lower pelvic floor exercises are useful for improving conditions that can reduce the strength of the lower pelvic floor muscles, such as labor, aging, being overweight, and surgery can reduce the function and strength of the lower pelvic floor muscles.
Kegel exercises are movements that are intended to tighten the pelvic muscles down. This activity is useful to tighten the muscles under the uterus, bladder and large intestine.
Urine Management to Intimate Relations
In general, the benefits of Kegel exercises can be detailed as follows:
- Helps maintain muscle control for bowel movements.
- Kegel exercises in men are also useful to improve sexual performance. Tightening the pelvic muscles during sexual intercourse can help manage erections or delay ejaculation.
- For pregnant women, Kegel exercises can facilitate the delivery process. Strong and elastic pelvic muscles are useful to open the birth canal. Kegel exercises can also prevent and relieve hemorrhoids during pregnancy.
To get maximum results, Kegel exercises can be done during pregnancy or after delivery. Kegel exercises are very useful especially for those of you who experience problems like the following:
- Accidentally passing urine when coughing, laughing, or sneezing. However, this exercise is not enough to deal with conditions that are already very severe.
- Weakening of the muscles that control bowel movements.
- Weakened pelvic muscles and dilated postpartum that cause uterine decline. This condition can be prevented by doing Kegel exercises during pregnancy.
How to do Kegel exercises
Kegel exercises do not require complicated stages and instructions, or special rooms and clothing. As a first step, Kegel exercises can be done while lying down with the following stages:
- Identify the part called the lower pelvic floor muscles. The trick is to try to stop the passage of urine when you urinate. That muscle that holds urine is what is called your lower pelvic floor muscle. In men, if you tighten your pelvic muscles while looking in the mirror, the bottom of your penis will move toward the abdomen and the testicles will rise.
- Empty the bladder. Take a lying position. Tighten your pelvic muscles, hold for up to 5 seconds, then release. Repeat 4-5 times. Then increase the duration from 5 to 10 seconds.
- When tightening the pelvic muscles below, avoid tightening the muscles of the abdomen, thighs and buttocks, and keep breathing relaxed.
- Repeat this movement three times a day with repetition at least 3x10 times. But avoid doing this movement to hold urine because it can actually weaken the pelvic floor muscles and actually risk having urinary tract infections.
To get maximum results, this body movement should be done every day. You don't need special time or space to do it. Kegel exercises can even be done while you are sitting typing or on a trip. After your pelvic muscles tighten, try to do Kegel exercises while standing or walking.
Here are some things that can be applied to maximize the benefits of Kegel. Among them:
- Remember the benefits of Kegel exercises so that you are motivated to do it regularly.
- Do Kegel exercises at the same time every day, like when brushing your teeth, watching the evening news on TV, or sitting typing in the morning.
- Watch the progress that you feel.
- Add with other types of sports, such as yoga and pilates.
However, like all sports activities, the benefits of Kegel exercises cannot be felt immediately. If you routinely do Kegel exercises three times a day, the benefits can generally be felt about 4-6 weeks later. If not, you can check the movements that have been made. It could be that something is wrong in the movements or muscles that you are training. But if your condition does not improve after doing Kegel exercises 3-4 months, consult a doctor.
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