Kegels. It’s a term we’ve all encountered, but do we truly grasp what it means to perform a Kegel and why it matters? Let’s dive into this topic. As someone who has a complicated relationship with Kegel exercises, I’m here to share my insights.
The concept of Kegel exercises originates from Dr. Arnold Kegel, a gynecologist who, in 1948, sought a non-surgical method for women to strengthen their pelvic floor muscles and combat urinary incontinence post-childbirth. I appreciate his approach, as a physical therapist prioritizing conservative treatment options. Kudos, Dr. Kegel!
This pioneering idea provided a new avenue for addressing postpartum issues, marking a significant advancement in women’s health care—though there’s still much room for improvement in this area, which I’ll touch upon in another article. However, Kegels quickly became a one-size-fits-all solution for any reported bladder, bowel, or pelvic dysfunction. Experiencing pain during intercourse? Kegel. Leaking urine? Kegel. Frequent urges to urinate? Kegel. Back pain? Kegel. Pregnant? Definitely Kegel. Want a tighter vagina? Kegel. The list goes on…
But here’s the revelation: Kegels aren’t the universal remedy for everyone. While they can benefit some individuals, they aren’t suitable for all situations, and that’s essential to understand.
A Kegel involves a concentric contraction of the pelvic floor muscles, which form a supportive hammock at the base of your pelvis, connecting the pubic bone to the tailbone and the sit bones laterally. These muscles encompass several openings; in women, there’s the rectum, vagina, and urethra, while in men, the rectum and urethra extend through the penis, exiting at its tip. The pelvic floor serves three primary functions: (1) providing support against gravity, (2) enhancing sexual function, and (3) maintaining continence.
In an ideal scenario, as the bladder and rectum fill, the pelvic floor muscles engage to close the sphincters, holding in urine and stool. When it’s time to relieve ourselves, those muscles relax, allowing the bladder to expel urine through an open urethra, thanks to a properly functioning pelvic floor.
However, prolonged strain—like carrying a baby for nine months—can weaken these muscles. The challenges of pregnancy, including added weight and physical changes, can lead to issues with urinary or stool control. In such cases, Kegels may indeed be beneficial.
Conversely, some individuals might have pelvic floor muscles that are too tight or contracted. For them, additional contractions may not be the best approach. Imagine trying to perform a bicep curl when your arm is already bent—it’s ineffective and can lead to discomfort.
Another issue with the blanket prescription of Kegels is the assumption that everyone has the same strength and functional capacity. We don’t go to the gym and perform 200 bicep curls every day, nor do we carry 35-pound weights around continuously (unless you’re a parent). Prescribing a specific number of Kegels without assessment can be misguided. Some individuals may need to focus on relaxing their pelvic floor instead of strengthening it, as Kegels could exacerbate their symptoms.
Research indicates that around 30% of women instructed to perform Kegels don’t effectively engage their pelvic floor muscles during their first assessment. So, what’s the takeaway? If you’re unsure about your pelvic health, seek assistance from a pelvic floor physical therapist. Mastering a proper Kegel is challenging; it requires coordination with various muscles and breath control, and I’ve seen seasoned athletes struggle to perform them correctly.
In conclusion, while Kegel exercises hold importance, their application must be tailored to the individual and context. Consulting a local pelvic floor PT can ensure your pelvic health is optimized, whether that involves Kegels or relaxation techniques.
For additional insights, you may find this resource on IUI success helpful. And for more information on home insemination, check out this article.