Modern Kegel exercises have been around for nearly 70 years. Dr. Arnold Kegel originally developed them to help his OB/GYN patients gain control over incontinence by strengthening their pubococcygeus muscles.
While he had success with some patients, it was until later that doctors began reconsidering the benefits of Kegel exercises for women when performed regularly.
Benefits of Kegel Exercises for Women
It is important to understand that Kegel exercises for women are for all women, not just something mothers or older women need to do.
These exercises benefit everyone regardless of age and whether or not they want children. Doctors agree that there is no age too young for an adult woman to start doing these.
In fact, with nearly 50% of adult women experiencing weak pelvic floor-related issues at some point in their lives, getting started as young as possible in adulthood is an excellent preventative measure.
Helps Prevent Accidental Urine Leaking
The main reason Kegel exercises for women are so popular is leaking urine, properly called stress incontinence. Stress incontinence occurs when pressure causes some dribbles of pee to escape. The saying “I laughed until I wet myself” can be quite realistic if a woman has this issue.
A weak pelvic floor and pubococcygeus muscles will make bladder control difficult. These weak muscles can develop while pregnant, after pregnancy, during menopause, and at any other time in a woman’s life. Even a healthy 30-year-old in her prime may have weak muscles. Doing Kegel exercises regularly can make this problem completely disappear.
Helps Control Urgency to Urinate
The urgency to urinate is an uncomfortable issue that is a type of incontinence. It is most often referred to as an overactive bladder. Some characteristics of this include discomfort when you feel the need to urinate, having to use the bathroom an unusual amount of times a day, waking up throughout the night to urinate, a strong urge to urinate (no signs of suddenly needing to go immediately), and even loss of control when your bladder is full.
Just like stress incontinence, overactive bladders can be caused by or the condition worsened by having weak pubococcygeus muscles. Nerve damage from a spinal injury or a stroke can also cause this type of incontinence, and doing Kegels will help. However, the condition may not completely go away without other medical help.
Reduces the Chance of Uterine Prolapse
A prolapsed uterus can be a terrifying thing to think about, but it is somewhat common. Women who have had multiple natural births are more likely to experience this, and women aged 55+. Uterine prolapse happens when the pelvic floor is not strong enough to essentially hold up the uterus and organs. When this happens, the uterus drops down. Some women may have a very mild prolapse and never even realize it unless their doctor notices. Severe prolapses are uncomfortable and can become so bad that the uterus nearly fills the vaginal canal.
Thankfully Kegel exercises are an easy and effective way to prevent prolapse, stop a mild prolapse from getting worse and reverse the initial stages of prolapse. An ounce of prevention is worth a pound of cure and is a good mindset when considering whether to do these exercises.
Makes Natural Birth Easier
Natural birth is a beautiful experience for a mother, but it’s no surprise that new moms may fear the pain. Mothers with difficulty giving birth naturally or experiencing complications afterward may also be concerned. There is a reason many OB/GYN will tell you to do Kegel exercises during your pregnancy and after.
Follow your doctor’s advice because he/she is correct that Kegels will keep your pelvic floor strong throughout your pregnancy and after and make birth easier. Strong pubococcygeus muscles will help you deliver your baby with less stress and pain.
Increases Feeling During Sex
Kegels were considered taboo to discuss back in the ’40s when they were developed because of the sexual benefit of doing them. This reason even caused skepticism from some fellow medical professionals towards Dr. Kegel. Nowadays, discussing sex and ways to make it more pleasurable is a normal subject for women’s health.
Many women cite a lack of feeling and an inability to achieve the big “O” as things that frustrate them about their sex life. Kegel exercises are ideal for remedying these issues and are often a happy side effect women experience when they do them for other reasons. Strong pubococcygeus muscles will allow a woman to feel more pleasure, which will increase their ability to achieve big “O.” A healthy sex life makes for a happy, healthier woman.
How to Do Kegel Exercises for Women
Kegel exercises are straightforward and unnoticeable, so they can be done while waiting in line at the grocery store. It may be difficult for some women to determine which muscle they need to contract. There are two ways you can find these muscles:
- Purposely stop the flow when going to the bathroom. Do not make a habit of stopping in the middle of urinating or doing Kegels this way. Only do this a couple of times so you know which muscles to isolate.
- If you have trouble with that, you can instead use your finger to feel whether you can tighten your vaginal muscles around it. Or if you have a partner, they can help you.
If you are uncomfortable, feel pain, or can’t seem to isolate the muscle, scheduling a doctor’s appointment or asking your OB/GYN the next time you are due for a physical exam is best.
Once you know how to isolate these muscles, you can start doing them throughout the day or in one session. Start by contracting the muscle for only a few seconds before releasing it. When you release, make sure you relax and do not push. Eventually, you can build your muscles to contract for 10 seconds before releasing. You can do Kegels while standing up, sitting, or lying down- whichever makes you more comfortable.
Benefits of Kegel Exercises for Women
Though there aren’t any real health repercussions from doing too many Kegel exercises, you can reach a point where doing more doesn’t improve the muscles. It is best to spend no more than 15 minutes daily throughout the day doing these exercises. If you have a strong pelvic floor already, you may do less. If you have sudden pain while doing these exercises, seek your doctor’s opinion as soon as possible.