What Are Kegel Exercises and Should You Do Them?

Have you ever noticed that a little bit of your urine leaks out when you jump, or when you squat at the gym?

According to a recent survey by sexual health and pleasure brand, LoveHoney, about 30 percent of women have trouble getting themselves wet when they laugh or sneeze. It’s a lot more common than many of us think — and is often associated with a weak pelvic floor.

These are the muscles that span the base of the pelvis, and they play an important role in supporting our pelvic organs – including the bladder – and our ability to ‘hold things’. For this reason, a weak pelvic floor can result in problems such as urine leakage or incontinence.

Why does this happen

As GP and sexual function specialist Dr Anand Patel, who recently appeared on E4’s Expert on Shameful Bodies, highlights, these issues “usually occur after childbirth or after menopause, but Injury or nerve damage can also cause them”.

Pregnancy can affect your pelvic floor (alami/pa)

Indeed, while pregnancy is recognized as one of the main factors, pelvic floor muscles are important to everyone and also play a role in things like sexual function – for example, sexual sensation in women and ejaculation in men. to affect

a hidden issue

According to Lavhani’s research, nearly half of those affected by things like urine leakage (49%) said they hadn’t spoken to anyone about it. This means that many people may not realize what is really happening – and without being able to talk to friends, family or health care professionals about these concerns, they become even more concerned. and feel isolated.

As Dr. Patel says, these things can have a major impact on people’s lives, affecting “mood, self-confidence, body image, sexual function, sleep, exercise and your relationships”.

Lovehni’s survey found that 34 percent of respondents say it affects their sex drive, while 31% said it affects their relationships with sexual partners. In addition, 37 per cent say it has affected their general health.

How can I make my pelvic floor stronger?

The good news is that there are some things you can do to strengthen your pelvic floor. One way to do this is to do regular Kegel exercises. Highly recommended by health visitors and midwives for those who have had a child, as a way to rehydrate the area, which may have been damaged or torn. But they’re a great idea for anyone.

According to Dr. Patel, Kegel exercises are easy to do. “Squeeze, like you want to stop your wee flow. Hold for a few seconds and release. Repeat this 15 times,” he explains. “Don’t overdo it — once or twice a day is fine. Long holds help build muscle strength, while short holds help reduce incontinence related to coughing or sneezing.

Some people use weights to help with pelvic floor exercises (alami/pa).

“Consider Kegel exercises using some vaginal weights,” says Dr. Patel. Silicone weights come in a variety of sizes—and, as they point out, are designed to be “both prevention and cure,” helping to avoid issues in the future as well. For men, tensioning and relaxing the area while doing things like hip thrusts or stretches will help their pelvic floor muscles improve.

Regular, daily Kegels – even if they are just sitting at your desk or waiting for the bus – will help ensure you have a strong pelvic floor and reduce your risk of incontinence sooner and later in life .

However, don’t be afraid to seek more help for any incontinence problem you may be facing. “If the condition is not improving at all, talk to your GP. It may be that your bowel, bladder or womb are down, so it is helpful to get checked out,” says Dr. Patel. If you need a little more support, things like Pilates and specialist physiotherapy can also help.

Author: Admin

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