HEALTH

Three compelling reasons to do your kegel exercises

3 October, 2022 . 0

Sure, kegel exercises won’t make you look more toned or buff, but these simple movements can change your life for the better in myriad ways.

If you thought kegel exercises were the sort of thing undertaken with weights and a shouty personal trainer, you’d be a little… off the mark.

Also known as pelvic floor training exercises, kegels are essentially ways of repeatedly contracting and relaxing the muscles that form part of your pelvic floor – a group of muscles in a small section that runs between the pubic bone to the tailbone.

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Why kegel exercises are important

There are actually plenty of good reasons to be performing them regularly, Royal Australian College of General Practitioners president Karen Price says.

“Pelvic floor muscles weaken as people age, and kegel exercises can strengthen these muscles, and help to avoid bladder leaks,” Adjunct Professor Price says.

“A GP may also recommend kegel exercises for people who have risk factors for pelvic organ prolapse, which includes pregnancy and genetics.”

Pelvic floor muscles can be weakened not only by pregnancy and childbirth, but also:

Surgery in the pelvic area
The natural ageing process
Factors that put pressure on the pelvic floor, including being overweight, chronic constipation, chronic coughing
Genetics (some people are predisposed to having weaker pelvic muscles)

Keep on top of your kegel exercises, and you’ll enjoy a number of benefits, including the following:

Improved bladder control

A number of studies since the 1940s have shown bladder weakness and leakage can be vastly improved by incorporating kegel exercises into everyday life.

This is essential since the ageing process weakens the muscles’ ability to support the bladder, women’s health physiotherapist Anna Scammell says.

“This is quite common when women hit menopause and there’s a reduction in oestrogen,” Anna, of The Whole Mother, explains.

“Symptoms include leakage with coughing, sneezing and heavy lifting, or not quite making it to the bathroom on time.”

Better sex life

Things a little lacklustre in the bedroom?

While kegel exercises won’t solve all of your sex-related problems, they not only improve blood circulation to the pelvic floor and vagina (helpful for arousal and lubrication), but work to tighten the pubococcygeus muscle – the one that contracts during orgasm.

The theory behind that? Stronger pelvic floor equals stronger orgasms.

Reduce risk of vaginal prolapse

If it sounds unpleasant, that’s because it is.

Vaginal prolapse happens when the pelvic floor muscles weaken and stretch to a point where organs such as the bladder, uterus or bowel protrude into the vagina.

“Up to 50 per cent of women will suffer vaginal prolapse to a certain degree,” Anna says.

“This is why it’s so essential women are doing their kegel exercises during the childbearing years as a preventative measure.”

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Getting started with kegel exercises

Since every person is unique, it’s imperative you speak with your GP and get expert advice before you attempt exercises, says Adj. Prof Price.

“Kegel exercises are not for everyone and there is no one size fits all solution,” she says.

“Your GP can provide guidance on how to do kegel exercises, and may consider adding a pelvic floor physiotherapist into your treatment team.”

Anna explains a women’s health physiotherapist will conduct a thorough individual assessment.

“They’ll then prescribe exercises tailored to the problem you’re presenting with,” she says.

Whether you’re doing exercises once a day or several times a day, again, will depend on your specific issue, but you’ll have more success in keeping at it if you incorporate them into your regular day, Anna says.

The exercises often entail repetitions of tightening your muscles, holding for a period of time and then relaxing.

“These can be done while you’re waiting for the microwave to ping, at the traffic lights while you’re sitting in your car and you can even incorporate them into your walk or run,” Anna says.

A tip to help keep you on track?

“Tying a ribbon around items such as your shampoo bottle or toothbrush so you don’t forget,” Anna suggests.