Kegel exercises

Kegel exercises, named after gynecologist Arnold Kegel, are pelvic floor strengthening exercises. They involve contracting and relaxing the muscles that form part of the pelvic floor, which supports organs such as the bladder and bowel. To perform Kegels effectively, one should use the muscles used to stop the flow of urine or, for men, the sensation of lifting the penis without using the hands. It's important not to perform these exercises while actually urinating as this can create dysfunction 1.

Benefits of Kegel exercises include:

• Managing stress urinary incontinence, which is leakage that occurs due to increased intra-abdominal pressure (e.g., coughing, sneezing, lifting).
• Enhancing pelvic organ support to prevent or manage conditions like pelvic organ prolapse.
• For men, especially after procedures like a prostatectomy, Kegels can help manage incontinence.
• Recreational benefits include more intense contractions during orgasm, which can enhance the experience.

However, caution is advised as overdoing these exercises can lead to a tight and dysfunctional pelvic floor. It's recommended to start with 10-15 repetitions, lying down initially and gradually progressing to sitting and standing as muscle control improves 1. Overtraining can lead to issues similar to those that arise from a naturally tight pelvic floor, such as pain or urinary problems 2.

Given the complexity of performing Kegels correctly and the potential for misuse leading to complications, consultation with a pelvic floor physical therapist is often beneficial. This professional can ensure the exercises are done correctly and effectively based on individual needs.