You probably have already heard that it’s important for you to do Kegel exercises, especially if you are experiencing urinary incontinence.  Kegels can help to tone and strengthen the pelvic floor and improve bladder control. But what if that isn’t an issue for you right now?  Should you still be doing them?  Let’s discuss the benefits of Kegel exercises.

Advantages of Kegel Exercises

Finally, an exercise you can do pretty much any time, anywhere, without breaking a sweat with a multitude of benefits!  By simply contracting and relaxing your pelvic floor, you’ll enjoy benefits to your health and well-being.

• Improved bladder control: A major advantage of Kegel exercises is strengthening the pelvic floor to prevent urinary incontinence and reduce urge.  If you find that you are leaking when you cough, sneeze, laugh, or exercise, or are often running to the bathroom, doing Kegel exercises can help.
• Increased female sensitivity: By toning the pelvic floor, many report experiencing increased sexual sensitivity and improved orgasm intensity.
• Pregnancy support: Pregnancy can put considerable pressure on your pelvic floor.  By continuing to keep the pelvic floor strong will help prevent leaking during pregnancy and contribute to a faster recovery postpartum.
• Postpartum healing: Urinary incontinence and pelvic organ prolapse can occur as a result of pregnancy and childbirth.  Pelvic floor muscles can be strained and weakened.  Kegels can help to restore the strength and tone of your pelvic floor.
• Prevent prolapse: A strong pelvic floor supports your pelvic organs.  Performing regular kegels, especially as you age can help to prevent prolapse, leading to possible surgery.
• Better bowel control:  Regular Kegel exercises can improve bowel control, reducing fecal incontinence, constipation, and hemorrhoids.

Who Should Be Doing Kegels?

Kegels are good for everyone!  This simple exercise, when done consistently and correctly can aid in postpartum recovery, improve bladder control and sexual function, and help with pelvic floor disorders.

To perform a Kegel, contract your pelvic floor muscles, as if you were trying to stop the flow of urine.  Hold for several seconds and release.  You should aim to do this 10-15 times, 3 times a day to maximize the benefits of Kegels.

What Can Happen if You Do a Kegel Incorrectly?

It’s crucial to perform Kegel exercises correctly to avoid potential complications. Incorrect technique can cause unnecessary strain and actually worsen the conditions that you are aiming to improve.  Taking the time to learn to how to correctly do a Kegel will maximize the advantages of kegel exercises.