Kegel exercises—many of us are familiar with the term, but do we fully grasp what they entail and their importance? Prepare for some eye-opening insights. My relationship with Kegels is complex, and I’m here to share both sides.
The concept of Kegel exercises was introduced by Dr. Arnold Kegel in 1948, a gynecologist seeking non-surgical methods for women to strengthen their pelvic floor muscles and combat urinary incontinence post childbirth. As a physical therapist, I commend him for advocating exercise as a first-line approach. This marked a significant advancement in supporting women’s health after giving birth, a field that still requires much improvement in terms of comprehensive care (which I’ll delve into another time).
However, Kegels have become an overly simplistic solution for a variety of pelvic issues: pain during intercourse? Kegel. Leaking urine? Kegel. Frequent bathroom trips? Kegel. Experiencing back pain? Kegel. Expecting a child? Kegel, absolutely. Wanting tighter vaginal muscles? Kegel. The list goes on and on.
But here’s the crucial point: Kegels are not a one-size-fits-all solution. While beneficial for some, they aren’t suitable for everyone. Surprised? You should be. Let’s break it down.
Understanding Kegel Exercises
A Kegel involves the contraction of the pelvic floor muscles, which form a supportive hammock at the base of your pelvis. These muscles attach from the pubic bone to the tailbone and from sit bone to sit bone, creating openings for various functions. In women, these include the urethra, vagina, and rectum; while in men, they encompass the urethra and rectum. The pelvic floor serves three primary functions: (1) Support (holding organs against gravity), (2) Sexual (enhancing orgasm and facilitating vaginal penetration), and (3) Continence (keeping us dry).
Ideally, as our bladder and rectum fill, the pelvic floor muscles engage to close the sphincters, preventing leakage. When it’s time to relieve ourselves, these muscles relax, allowing urine to flow freely.
However, during pregnancy, the pelvic floor may weaken due to the added weight and pressure from the growing baby. This can lead to issues with urinary or stool control, making Kegels a potentially beneficial exercise in such cases.
That said, there are instances where the pelvic floor muscles might already be tight or over-contracted. In these situations, adding more contractions could actually exacerbate symptoms. Imagine trying to curl a bicep that’s already contracted—it’s not going to be effective and may even lead to discomfort.
The Problem with Generic Recommendations
Moreover, I find it problematic when people are told to simply “do 200 Kegels a day” or “perform Kegels at stoplights.” Everyone’s strength and functionality differ. We don’t typically perform high repetitions of bicep curls every day, nor do we carry heavy weights constantly. Prescribing exercises without proper assessment can be counterproductive. Some individuals might need to focus on lengthening their pelvic floor instead of just contracting it, as overly tight muscles could worsen their condition.
Research indicates that about 30% of women struggle to perform a Kegel correctly at their first appointment. Therefore, if you’re unsure about your pelvic floor health, it’s wise to seek help. Consult a pelvic floor physical therapist (like me!) for an assessment to get tailored advice. Executing a Kegel properly is more challenging than it sounds; it requires coordination with various muscle groups and breath control.
Conclusion
In summary, while Kegels can be valuable, they must be applied appropriately, considering the individual’s unique situation. If you’re looking to optimize your pelvic floor functionality—whether through Kegels or lengthening exercises—connect with a pelvic floor PT in your area.
For more information on fertility journeys, check out this helpful post. For those dealing with long COVID and how it may affect pelvic health, visit this resource. Additionally, if you’re preparing for your first IUI, this article provides excellent guidance.
Summary: Kegel exercises can be an effective means of strengthening pelvic floor muscles, particularly post-childbirth. However, they are not universally applicable. Individual assessments by a pelvic floor physical therapist can provide personalized advice on whether Kegels or other pelvic floor exercises are right for you.