What is Kegel Exercise?

Urinary incontinence is a condition that can be observed across various age groups in society and can arise due to various reasons. In addition to this complaint, which is known as urinary incontinence, another issue that can be observed is the leakage of gas and stool (feces). These problems, caused by weakness in the pelvic floor muscles, can significantly negatively affect individuals' daily and social lives. Therefore, they need to be treated appropriately. There are many alternative treatments available for incontinence. Kegel exercises are among these treatment options. Kegel exercises are a method that can be easily performed by individuals and yield effective results. Through these exercises, improvement in existing complaints can be observed in a short time. However, performing the exercises correctly is crucial to achieving the desired effects. You can find detailed information about Kegel exercises by following the continuation of this article.

Urinary incontinence is a condition that can be observed across various age groups in society and can arise due to various reasons. In addition to this complaint, which is known as urinary incontinence, another issue that can be observed is the leakage of gas and stool (feces). These problems, caused by weakness in the pelvic floor muscles, can significantly negatively affect individuals' daily and social lives. Therefore, they need to be treated appropriately. There are many alternative treatments available for incontinence. Kegel exercises are among these treatment options. Kegel exercises are a method that can be easily performed by individuals and yield effective results. Through these exercises, improvement in existing complaints can be observed in a short time. However, performing the exercises correctly is crucial to achieving the desired effects. You can find detailed information about Kegel exercises by following the continuation of this article.

Urinary incontinence is a condition that can be observed across various age groups in society and can arise due to various reasons. In addition to this complaint, which is known as urinary incontinence, another issue that can be observed is the leakage of gas and stool (feces). These problems, caused by weakness in the pelvic floor muscles, can significantly negatively affect individuals' daily and social lives. Therefore, they need to be treated appropriately. There are many alternative treatments available for incontinence. Kegel exercises are among these treatment options. Kegel exercises are a method that can be easily performed by individuals and yield effective results. Through these exercises, improvement in existing complaints can be observed in a short time. However, performing the exercises correctly is crucial to achieving the desired effects. You can find detailed information about Kegel exercises by following the continuation of this article.

What is Kegel Exercise?

Kegel exercise is one of the simple and effective methods used to strengthen the pelvic floor muscles. The pelvis is the area of the lower body that contains the excretory and reproductive organs. The pelvic floor is a structure that supports and maintains the stable positions of the organs in this area. There are many muscles with different functions within the pelvic floor. Situations such as childbirth, surgical operations, and weight gain can negatively affect these muscles, which may be under stress. Aging is another factor that affects the pelvic floor muscles. As a result, problems with urinary and stool control may arise. Kegel exercise is a technique that strengthens the pelvic floor muscles and provides an effective solution to complaints such as urinary and stool incontinence.

What are the Benefits of Kegel Exercise?

Kegel exercises offer numerous benefits for both women and men. Urinary incontinence is a problem defined as the involuntary loss of varying amounts of urine at inappropriate times and under unsuitable conditions. The medical condition that describes urine leakage during activities such as coughing, sneezing, and laughing is called stress incontinence. The sudden urge to urinate leading to leakage before reaching the toilet is referred to as urge incontinence. Functional disorders in the pelvic floor muscles due to various reasons are significant factors contributing to stress and urge incontinence. Kegel exercises can contribute to the treatment of urinary incontinence by targeting the pelvic floor muscles. Numerous studies show that Kegel exercises are also beneficial for stool incontinence. Additionally, Kegel exercises can be helpful in addressing long-term constipation problems, known as chronic constipation. These exercises also have significant effects on the health of the reproductive organs. They help strengthen the uterus and vaginal muscles in women, while in men, they contribute to the preservation of prostate functions. By incorporating Kegel exercises into your daily life, you can benefit from all these positive effects on your health.

Who is Kegel Exercise Suitable For?

Kegel exercises can be beneficial in alleviating many complaints associated with pelvic floor muscles. Individuals with any of the following characteristics can benefit from Kegel exercises by consulting their healthcare providers:

• Incontinence: Kegel exercises are a simple and effective method that can be easily performed by individuals experiencing urinary or stool incontinence due to various factors. Scientific studies show that Kegel exercises can yield effective results against stress and urge urinary incontinence. Additionally, significant benefits can be observed in controlling gas and stool.
• Pregnancy and childbirth: During pregnancy, the amount of load on the pelvic floor increases. During childbirth, both the uterus and vaginal muscles are put under stress. As a result, urinary, gas, or stool incontinence may occur. Experts recommend Kegel exercises for pregnant individuals, performed according to medical advice. This can help support the pelvic floor muscles that are under pressure during pregnancy and prevent incontinence complaints that may occur postpartum.
• Weight gain: Significant recent weight gain and obesity can increase the load on the pelvic floor muscles, leading to incontinence problems. Kegel exercises can be applied to prevent such issues caused by weight.
• Sports activities: Especially during physical activities involving weights, excessive strain on the torso can negatively affect the pelvic floor muscles. Individuals engaging in such activities can benefit from Kegel exercises to address potential functional disorders.
• Surgical procedures: There is a possibility that pelvic floor muscles may be negatively affected following surgeries related to the pelvic area. Your physician may recommend Kegel exercises after the recovery period following the operation, thereby helping to prevent incontinence problems caused by pelvic floor weakness.
• Prostate diseases: Research shows the beneficial effects of Kegel exercises in diseases such as prostatitis and benign prostatic hyperplasia. When performed according to medical recommendations, these exercises can help prevent complaints such as prostate pain and swelling.

How to Perform Kegel Exercises?

Kegel exercises can be easily incorporated into daily life and can be performed in both indoor and outdoor environments. Individuals who are new to Kegel exercises may prefer a comfortable space at home to focus. The exercise involves the regular contraction and relaxation of the pelvic floor muscles. To do this, the pelvic muscles are tightened and held in this position for 3 seconds. Afterward, all the muscles are relaxed and rested for 3 seconds. This movement is repeated several times to complete the exercise. Some individuals may find it challenging when they first try Kegel exercises. Therefore, it may be helpful to start with shorter durations and fewer repetitions. As one becomes accustomed to the technique, the duration and number of repetitions can be increased to intensify the exercise. However, it is essential to avoid excessively increasing the exercise duration. Experts recommend performing the exercises three times a day with 10-15 repetitions each time. The squeezing and relaxing duration can be personalized based on the contraction sensation in the pelvic floor. As a result, the pelvic floor muscles can be strengthened with exercises lasting about 5 minutes, performed three times a day.

How Can I Locate My Pelvic Floor Muscles?

Some individuals who are trying Kegel exercises for the first time may have difficulty engaging their pelvic floor muscles. This may lead to incorrect movements that involve other structures, such as the abdominal muscles. To achieve the desired effectiveness from Kegel exercises, it is essential to use the correct muscles. To facilitate this focus on the pelvic floor muscles, various methods can be tried. One method involves imagining that the person is preventing gas from passing, thereby contracting their pelvic muscles. During this time, they can focus on which muscles they are using and try to contract those muscles during the exercise. In another method, one can focus on the muscles actively engaged while stopping the flow of urine during urination. The muscles that stop urination are located in the pelvic floor structure. However, this method should not be applied continuously; otherwise, it can lead to a condition called residual urine, which can cause bladder infections. While performing Kegel exercises, there should be a feeling of pulling in the vaginal and anal areas. When such sensations occur, it can be said that the exercise is being performed correctly. If pelvic muscles cannot be located using all these methods, consulting a healthcare professional for guidance is advisable. Your doctor may assist you in exercising correctly using professional techniques such as biological feedback, known as biofeedback, or electrical stimulation.