Kegel Exercises
Kegel is a pelvic floor muscle exercise that helps in preventing problems with urine leakage or bowel control. It can be done at any time during the day (while lying down, sitting, standing, or walking).
The role of pelvic floor muscles is to support organs in the pelvis area, like the bladder, the bowel, and the vagina. Those muscles hold the organs in place while also assisting with bodily functions (urination, defecation, sex).
Benefits:
Strengthen pelvic muscles.
Support pelvic organs.
Help control incontinence of urine, bowels, and gas.
Prevent pelvic organ prolapse.
Improve sexual health (potential to make sex more pleasurable, improve orgasms).
How to do it:
Empty your bladder.
Locate your pelvic muscles.
Tighten your pelvic muscles and hold for 3 to 5 seconds (it is like pretending you have to urinate and then holding it or as if you’re trying to keep yourself from passing gas).
Relax the muscles for 3 to 5 seconds.
Breathe deeply and relax your body.
Repeat 10 times, 3 times a day.
Make it part of your daily routine.
Important tips:
Do not practice Kegel exercises while urinating.
If your stomach, lower back, and/or head hurt after doing Kegels, you are probably holding your breath or clenching the wrong muscles.
Contact your healthcare provider if you are not sure you are doing Kegel exercises the right way.
If you're unsure about how to do the exercise, Kegel balls for individuals with uteruses offer the same effectiveness and can be used as an alternative.
Written by:
Cristel Lahoud | Sexual health educator, midwife
Cristel Lahoud is a sexual health educator at Marsa, holding a Bachelor's degree in Midwifery and currently pursuing a Master's degree in Clinical Psychology. Her profound dedication lies in raising awareness and promoting advocacy for both sexual and reproductive health.