Table of Contents

• Introduction
• Who Needs Kegel Exercises?
• Results for Women
• Results for Men
• Step-by-Step Instructions
• Contraindications

Introduction

Kegel exercises were developed in the late 1940s by American gynecologist Dr. Arnold Kegel to strengthen the pelvic floor muscles. These exercises target the muscles that support all the internal organs in the pelvic area, including the vagina, uterus, and bladder.

 image from www.medictests.com

The issue of weakened "Kegel muscles" affects not only women but also men. Men should also pay attention to maintaining this muscle group in good condition.

In women, Kegel muscles extend from the pubic bone to the coccyx, surrounding the urethra, vagina, and anus, while in men, the Kegel muscles surround the pubic bone and prostate.

Who Needs Kegel Exercises?

Kegel exercises are beneficial for both women and men. They are used to treat urinary incontinence, fecal incontinence, and pelvic organ prolapse. Causes of these conditions include:

• Pregnancy and childbirth
• Prostate surgery
• Excess weight
• Age-related changes

These exercises are particularly useful for women who:

• Have uterine prolapse
• Experience urine leakage when coughing, sneezing, or laughing
• Are preparing for pregnancy
• Are recovering from childbirth
• Want to enhance the sensitivity of intimate relations

What Results Do Kegel Exercises Provide for Women?

• Increased uterine tone
• Improved blood circulation in the vulva and vagina
• Hemorrhoid prevention
• Stabilization of hormonal balance
• Prevention of stress urinary incontinence
• Enhanced orgasm quality
• Strengthening of prolapsed vaginal or uterine walls

What Results Do Kegel Exercises Provide for Men?

• Treatment of urinary and fecal incontinence
• Treatment of overactive bladder
• Improvement of sexual life

Kegel exercises are highly effective for the prevention and early-stage treatment of genital prolapse (pelvic organ prolapse).

The core idea of Kegel exercises is the same for both men and women.

Step-by-Step Instructions for Pelvic Floor Exercises:

1. Start performing the exercises while lying down, as it is easier to contract the muscles this way.
2. To locate the correct muscles, begin by contracting the muscles around the anus. Then, continue to contract the muscles around the vagina and urethra. Keep contracting them as if you are trying to hold something in the perineum. Relax your thighs and buttocks. Continue to contract the muscles for 2 seconds, then relax them for 2 seconds. Repeat as many times as you can.

Strong Contractions:

Contract the pelvic floor muscles as strongly as possible and hold for 5 seconds. Then relax the muscles for 5 seconds. Repeat the exercise 5-10 times.

Long Contractions:

Contract the muscles with moderate effort for as long as possible. Try to hold the muscles contracted for 60 seconds. Perform this exercise after strong contractions.

Quick Contractions:

Contract the muscles as strongly as possible for 2 seconds. Then relax them for 2 seconds. Perform this exercise 5-10 times a day, and also each time you sneeze, cough, or laugh.

Additionally, once you master the above technique, women can advance to a higher level of Kegel exercises by incorporating Kegel balls into their routine. This will provide better results from the exercises. When purchasing Kegel balls, ensure you also get a water-based lubricant to use before insertion and a cleansing product for thorough cleaning of the Kegel balls after use.

Contraindications for Kegel Exercises:

• Increased uterine tone
• Significant scarring of the perineum
• Muscular dysfunction
• Pregnancy
• Menstruation
• Bleeding
• Surgical interventions within the past 3-4 months
• Lack of sexual experience
• Gynecological infections