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Arnold Henry Kegel (1894–1972) is an American gynecologist, thanks to whom in 1948 the world heard about a set of exercises to prevent urinary incontinence in women in the postpartum period.
Why and who needs to do Kegel exercises?
Kegel claimed that active exercises for the pelvic floor will help restore muscle cells damaged during childbirth. He also noted that the sooner you start performing these exercises, the less tissue atrophy will occur, which will lead to less time needed to restore its normal function.
The pelvic floor consists of a network of multilayered, hammock-like muscles that support the bladder, uterus, vagina, and rectum. These muscles, like the rest of the muscles in our body, need training to maintain tone and function properly.
Overstretched during pregnancy and/or injured during childbirth, the pelvic muscles lose their ability to hold the pelvic floor firmly, as a result of which genital prolapse develops, unpleasant symptoms such as urinary incontinence when coughing, sneezing or jumping appear (stress incontinence), uncontrolled discharge of gases and feces, disappearance of orgasm.
Pelvic floor muscles can also weaken with age or as a result of surgery.
Kegel exercises help keep these muscles in good shape.
How to do Kegel exercises correctly?
Methodology:
1. Choose a position that is comfortable for you. Kegel exercises can be performed lying down, sitting or standing. If your pelvic muscles are weak, you can do them lying down first.
2. Find the right muscles. To identify your pelvic floor muscles, try stopping your urination mid-way through.
3. Contract your pelvic muscles as if you were lifting a ball or a small kettlebell and hold for 3-5 seconds. Now relax to the count of three. Repeat the exercise several times.
4. Ideally, try to achieve 10 exercises (holding and relaxing for 5 seconds each) per approach = 1 set. 2-3 such sets per day.
IMPORTANTLY!
When performing Kegel exercises, do not tense the muscles of the thighs, buttocks or abdominal press. Breathe freely during the exercises. Avoid holding your breath.
There are many modifications of these exercises, and it does not matter which complex you choose for yourself. The main meaning is to make the muscles of the pelvic floor work regularly.
Studies show that Kegel exercises are 30 to 90% effective, but 1 in 4 women perform Kegel exercises incorrectly.
To increase the effectiveness of these exercises, you can use special simulators and devices. They either teach you how to perform exercises by providing feedback, or they make your muscles work by toning them with electrical impulses.
Follow our publications.
Soon – about the pros and cons of existing devices for strengthening the muscles of the pelvic floor.
Is it possible to practice Kegel exercises during pregnancy?
Yes, of course, some exercises to tighten and relax the pelvic floor muscles can be performed during pregnancy. It helps to learn to breathe correctly, prepare your muscles for childbirth and avoid problems in the postpartum period. But before doing so, discuss possible restrictions with your doctor.
What kind of exercise machines are there for strengthening the pelvic muscles?
We have already talked about Kegel exercises: why they exist and how they work. And now information for those who do not have enough motivation or time to exercise on their own: you can increase the effectiveness of exercises with the help of special simulators and devices.
VAGINAL WEIGHTS, Kegel weights
These smooth loads are placed in the vagina. You just need to squeeze the muscles of the pelvic floor so that the weight does not fall out. In ancient China, jade eggs (Yoni Eggs) were used for this purpose. Now there are variations of this original shape: cones, spheres, double bulbs. Some have a rope to make it easier to pull out. These weights can be worn from a few hours to a whole day.
Advantages: Kettlebells are cheap and easy to use, with little discomfort.
Cons: Kettlebells should be washed thoroughly after each use to prevent contamination. They require some conscious effort to keep them in place and not accidentally release them at the wrong time.
TRAINERS, Kegel Trainers
Biofeedback devices monitor the force with which the pelvic floor muscles contract and provide feedback on whether the exercise is being performed correctly.
The probe is inserted into the vagina and the user contracts the pelvic floor muscles according to a programmed procedure. Modern designs contain an electronic sensor that “communicates” with a mobile application using a Bluetooth antenna. Devices such as Elvie, Kegel Smart, and KGoal are among the most common brands.
Pros: relatively inexpensive. New digital models “learn” during each session and record progress.
Cons: Must be thoroughly cleaned to prevent contamination. They demand privacy and dedicated time. You will still have to contract the muscles yourself.
How do magnetic chairs affect and what are they used for?
Magnetic stimulation is a type of conservative treatment for urinary incontinence. Clinical studies show varying effectiveness, but overall, patients treated with magnetic therapy had fewer episodes of incontinence, better quality of life, and higher overall satisfaction with treatment than patients who only performed Kegel exercises. The method was approved by the FDA as a treatment option for stress urinary incontinence back in 1998.
The patient sits in a special chair, and a high-intensity electromagnetic field is focused on the pelvic floor, causing muscle contractions. This external therapy is usually done in a doctor’s office over six sessions.
Pros: does not cause serious side effects, is comfortable, safe and relatively painless.
Cons: for the procedure, you need to set aside time for several weeks for regular visits to the doctor’s office. Expensive course of treatment compared to other simulators.
Electrostimulators, E-stim
Electrical stimulation has been used to treat urinary incontinence for over forty years. These products create small electrical currents to “activate” muscles, similar to how electrical impulses from the brain activate pelvic floor muscles. The probe is inserted into the vagina and provides a preset program that performs Kegel exercises for the user. Most models are designed to be used at home, which eliminates the need to visit a clinic office.
Pros: automatically contracts the right muscles; performs exercises longer and harder than the user could do on their own. Most are FDA-approved for the treatment of stress incontinence.
Cons: These vaginal devices require privacy and dedicated time. You need to understand the settings and operating modes. A feeling of slight discomfort during training is possible. Clean thoroughly after use to avoid contamination.
*Several external electrical stimulation devices have recently been approved ed by the FDA. Similar to vaginal electrical stimulation devices, these products train the pelvic floor muscles, but deliver stimulation through the skin. They can be used at home, and some can be worn discreetly under clothes.
Pros: automatically contracts the right muscles; performs exercises longer and harder than the user could do on their own. You can walk and do other things while using it.
Cons: Possibility of skin irritation. Some of them are configured like cycling shorts, which must be selected according to size.
