Kegel exercises
Do I need Kegel Exercises
Kegel exercises are useful for
1. Getting stronger and longer erections
2. Treatment of Premature Ejaculation
3. Enhancing Female Sexual Satisfaction
4. Parturition (Labor pains)
5. Urinary incontinence in men, especially women who may have incontinence following childbirth.
6. Uterine prolapse
7. Vaginal prolapse
8. Prostate pain/infection/ Benign Prastatic Hyperplasia.
9. Rectal Prolapse
10. Fecal incontinence
What are pelvic floor muscles
The levator ani (the pelvic diaphragm) comprises of pubococcygeus, puborectalis and ileococcygeus. These contract and relax together as one muscle. These are the muscles of pelvic floor, also called as Kegel muscles.
Why are they called Kegel Exercise
Dr. Arnold Kegel first published his studies on the importance of pelvic floor tone and pelvic floor muscle exercises in 1948. Hence, the exercises of pelvic floor muscles are called as Kegel exercises. Arnold Kegel invented the device perineometer to measure and help strengthen the pubococcygeus muscles.
What are other names of Kegel Exercises?
The pelvic floor muscle exercises are also called as perineal muscle exercise, pubococcygeus muscle exercises or pc muscle exercises.
How to do Kegel Exercises
Imagine you have a strong urge to defecate. There is no washroom closeby. In this situation you contract muscles around the anus to hold on and prevent defecation. The same muscles are strengthened by Kegel exercises.
How to begin learning Kegel exercises?
First identify pelvic floor muscles. You are not supposed to contract adductor muscles of thigh or abdominal muscles. To help people identify pelvic floor muscles we ask them to imagine they are holding flatus (gas), stools or urine. She may insert her finger in the vagina or he may insert finger in anus and sense the muscles contracting and squeezing over the finger.
You can begin by learning to pause mid stream, then start, then pause again, then restart.
How often to do Kegel Exercise?
Contract muscles for short time and quickly relax the same muscles. Contract these muscles for longer duration and relax them. Short and long contractions are to be done for few minutes at a time several times a day. Or do these alternate squeezing and relaxing exercises of pelvic floor muscles as advised by your doctor.
Benefits in delaying Premature Ejaculation in men
When pubococcygeal muscles are exercised the tone of pelvic diaphragm increases. Kegel exercises enable stronger erections and bring sexual fitness. Kegel exercise has been used in the treatment of premature ejaculation for delaying ejaculation in men.[1]Sexual function benefit for women by doing Kegel Exercises
In 1952, Dr. Kegel published a report in which he claimed that the women doing his exercises were orgasming more easily, more frequently and more intensely: "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."[17] Thirty years after 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.How to find if the pelvic floor muscles are weak
This can be assessed by either digital examination of vaginal pressure or using a Kegel perineometerWhat gadgets / products will help develop pelvic floor muscle tone
Unfortunately there are a number of products on the market that have no impact at all on the pubococcygeus muscle. A progressive resistance vaginal exerciser is the only form of pelvic toning device available on prescription in the UK to women presenting with symptoms of urinary stress incontinence or pelvic floor weakness.REFERENCES
[1]
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