The Benefits of Kegel Exercises for Women

You have probably heard of Kegel exercises before. They are a great help for women’s pelvic floor complaints. Let’s find out more! 

All the muscles in your body need exercise and the pelvic floor muscles are no exception. This is the muscle group that gives you the ability to control your bladder and rectum. The pelvic muscles also support the uterus (in women) and prostate (in men) and thus play an important role in both health and reproduction as well as your sex life. The problem with the pelvic area is that over time these muscles can weaken. This can be caused by a number of things including ageing, weight gain, childbirth or even strenuous exercise. 

Would you like to learn more about why you should venture into Kegel exercises today? Here's a brief rundown of the benefits of Kegel exercises for women.

A Brief Explanation of Kegel Exercises

The area between your hips where your reproductive organs are held, the pelvis, is engaged during these exercises. The pelvic floor is made of a set of muscles and tissues that create a hammock-like space where these organs are placed. Especially as a woman, factors like childbirth, pregnancy, ageing, weight gain, etc. could weaken your pelvic floor. Signs of pelvic floor problems in women can range from urinary incontinence to lower back pain, constipation, pain in the pelvic region and more. 

Locating the pelvic muscles is easy. Simply try to stop or slow down midstream while urinating. Once you’ve identified your pelvic muscles, you can do the exercises either sitting, standing up or lying down. The exercise itself simply involves clenching and squeezing the muscles for up to 10 seconds and then repeating up to 30-40 times.

Benefits of Kegel Exercises for Women

1. Kegels improve your sexual health

Kegels can relax your vaginal muscles, open your vagina more, and help minimise pain during sexual intercourse and during pelvic exams. Moreover, improving blood circulation to the pelvic floor and vagina can increase sexual arousal, which can be especially beneficial for women who have a hard time achieving orgasms. Kegels can even increase the intensity of your orgasms.

2. Kegels help you recover from childbirth

Whether you’re having a baby by vaginal or cesarean delivery, either way, your pelvic floor muscles take a huge toll. However, the torn-up muscles can be quickly recovered by doing Kegels before and during the pregnancy.

3. Kegels prevent urinary incontinence

Pelvic floor muscles give you the ability to control the release of urine. When these muscles are weak, they can lead to leaks, especially when lifting heavy objects, coughing, laughing, sneezing, etc. Kegel exercises have been found effective for all types of incontinence, including urge incontinence and incontinence from an overactive bladder. When done regularly and with the right technique, Kegel exercise can help strengthen your bladder and ease the bothersome symptoms of urinary incontinence.

There are other treatments for urinary incontinence, such as non-surgical vaginal rejuvenation using radiofrequency energy. If you feel that loss of bladder control is impacting your life, contact a specialist urinary incontinence treatment provider such as Rejuvet Clinic in Bangkok.

4. Kegels can decrease Pelvic Organ Prelapse (POP)

A condition where one or more pelvic organs start to press onto the walls of your vagina is called Pelvic organ prolapse (POP) which is common among 50% of women who’ve had a child. POP can develop as a result of having your pelvic floor muscles or ligaments overstretched or weakened after pregnancy or childbirth, heavy lifting, obesity, heavy coughing, etc. This can cause fear, pain and issues with bladder and bowel control. 

The great news is, if you're suffering from low levels of prolapse, it can be completely cured with Kegels. What's better, the moderate levels of prolapse can dwindle to the point it doesn't make you depressed or obstruct your daily activities.

5. Kegels provide back and hip support

Weak pelvic floor muscles can cause your pelvis joints, lower spine and tail bone to take a hit. Not to mention, if you experience urinary leakage, chances are you get low back pain as well. With Kegels, however, you can address many of these conditions at the same time and relieve them without relying on fancy treatments.

Summing Up

Beyond a shadow of a doubt, Kegels can do wonders for most women, from relieving urinary incontinence to back and hip support and improved sexual function. The best thing about Kegels is that they take almost no time at all. Just 5 minutes 2-3 times daily is enough to see significant benefits in the aforementioned areas. Once you have learned the correct technique, you can do Kegels almost anywhere - while watching TV, on the train to work, in class or at your desk. In fact, we recommend making this exercise a part of your daily routine and a regular habit for a lifetime. 

References https://www.healthline.com/health/kegel-exercises#for-women https://www.mskcc.org/cancer-care/patient-education/pelvic-floor-muscle-kegel-exercises-women-improve-sexual-health https://www.intimaterose.com/blogs/kegel-exercise/7-benefits-of-kegels-for-women