Kegel exercise (केगल व्यायाम), also known as pelvic floor exercise, involves repeatedly contracting and relaxing the muscles that form part of the pelvic floor, now sometimes colloquially referred to as the “Kegel muscles”. The exercise can be performed multiple times each day, for several minutes at a time, for one to three months, to begin to have an effect. Having unique benefits of the kegel exercise, Siddha Spirituality of Swami Hardas Life System considers our valuable readers to read and follow it for wellbeing.
Kegel exercise Aim (केगेल व्यायाम का उद्देश्य)
Kegel exercises aim to strengthen the pelvic floor muscles. These muscles have many functions within the human body. In women, they are responsible for:
- Holding up the human bladder
- Preventing urinary stress incontinence (especially after childbirth)
- Vaginal and uterine prolapse
In men, these muscles are responsible for:
- Urinary continence
- Fecal continence
Several tools exist to help with these exercises, although various studies debate the relative effectiveness of different tools versus traditional exercises.
The American gynecologist Arnold Kegel first published a description of such exercises in 1948.
What is Kegel exercise (केगेल व्यायाम क्या है)
Kegel exercises are simple clench-and-release exercises that you can do to make the muscles of your pelvic floor stronger. Your pelvis is the area between your hips that holds your reproductive organs.
The pelvic floor is really a series of muscles and tissues that form a sling, or hammock, at the bottom of your pelvis. This sling holds your organs in place. A weak pelvic floor may lead to issues such as the inability to control your bowels or bladder.
Once you understand Kegel exercises, you can do them anytime and anywhere — in the privacy of your own home or while waiting in line at the bank.
Why do Kegel exercise (केगेल व्यायाम क्यों करते हैं)
Both women and men can benefit from Kegel exercises.
The pelvic floor muscles support the womb, the bladder, and the bowels. If the muscles are weak, these pelvic organs may lower into a woman’s vagina. Besides being extremely uncomfortable, this can also cause urinary incontinence.
Men may also experience weakening in the muscles of their pelvic floor as they age. This can lead to incontinence of both urine and feces, especially if the man has had prostate surgery.
Know Pelvic floor (पेल्विक फ्लोर को जानें)
The aim of Kegel exercises is to improve muscle tone by strengthening the pubococcygeus muscles of the pelvic floor. Kegel is a popular prescribed exercise for pregnant women to prepare the pelvic floor for physiological stresses of the later stages of pregnancy and childbirth.
Kegel exercises are said to be good for treating vaginal prolapse and preventing uterine prolapse in women and for treating prostate pain and swelling resulting from benign prostatic hyperplasia (BPH) and prostatitis in men.
These exercises may be beneficial in treating urinary incontinence in both men and women. Kegel exercises may also increase sexual gratification, allowing women to complete pompoir and aid in reducing premature ejaculation in men. The many actions performed by Kegel muscles include holding in urine and avoiding defecation. Reproducing this type of muscle action can strengthen the Kegel muscles.
Pelvic floor exercises may be of benefit in cases of fecal incontinence and pelvic organ prolapse conditions e.g. rectal prolapse.
Kegel exercise for Women (महिलाओं के लिए केगेल व्यायाम)
Before you start, get into a comfortable position so your body is relaxed. Most people prefer doing Kegel exercises when lying down on a bed or sitting in a chair. Once you’re familiar with the exercises, you should be able to do them in any position and in any place, such as standing and waiting in a line.
Once you’re comfortable, follow these steps:
- Breathe in deeply through your nose, letting your abdomen rise as it fills with air. Keep your pelvic floor muscles relaxed as you breathe in
- Breathe out slowly and smoothly through your mouth as you gently contract your pelvic floor muscles
- Keep your pelvic floor muscles contracted for 3 to 6 seconds (until your muscles start to get tired) while you breathe out. This is called a contraction
- Breathe in again and release the contraction. This relaxes your muscles
- Relax your muscles completely for 6 to 10 seconds. It’s very important that you relax fully between each contraction and that you don’t hold your breath. Always spend the same amount of time or longer relaxing your muscles as you did contract them.
Repeat this exercise 10 times per session.
If you have pain when you do Kegel exercises, stop doing the exercises right away. Kegel exercises aren’t harmful, but they aren’t appropriate for everyone. When done correctly, most people find them relaxing. They shouldn’t be painful. If you feel pain during or after Kegel exercises, you may not be doing the exercise correctly, or Kegel exercises may not be appropriate for you. Contact your healthcare provider to discuss this.
Kegel exercise for Men (पुरुषों के लिए केगेल व्यायाम)
You can exercise kegel exercise even when you do not have to urinate by following these simple steps:
- Tighten and hold your pelvic floor muscles for five seconds (count 1 one thousand, 2 one thousand, 3 one thousand, 4 one thousand, 5 one thousand)
- Relax your pelvic muscles. You have just done one Kegel exercise. You should plan to do 10 to 20 Kegel exercises three to four times each day
Another way to tighten your pelvic floor muscles is to:
- Squeeze the muscles in your anus (like you are holding a bowel movement)
- Relax your pelvic floor muscles after each attempt
- Repeat this exercise 10 to 20 times
When you do your Kegel exercises, remember:
- Do not hold your breath
- Do not push down. Squeeze your muscles together tightly and imagine that you are trying to lift this muscle up
- Do not tighten the muscles in your stomach, buttocks, or thighs
- Relax your pelvic floor muscles between each squeeze
Kegel exercise Health benefits (केगेल व्यायाम स्वास्थ्य लाभ)
Kegel exercise for Women (महिलाओं के लिए केगेल व्यायाम)
Factors such as pregnancy, childbirth, aging, being obese/overweight, and abdominal surgery such as cesarean section, often result in the weakening of the pelvic muscles. This can be assessed by either digital examination of vaginal pressure or using a Kegel perineometer. Kegel exercises are useful in regaining pelvic floor muscle strength in such cases.
The symptoms of prolapse and its severity can be decreased with pelvic floor exercises. Effectiveness can be improved with feedback on how to do the exercises.
Kegel exercise for Men (पुरुषों के लिए केगेल व्यायाम)
The muscles involved in men’s Kegels are called the perineal muscles which can contract both voluntarily and involuntarily. Kegel exercises can train the perineal muscles by increasing oxygen supply to the muscle and increasing the strength of those muscles. The names of the perineal muscles are:
- Ischiocavernosus (erection)
- Bulbocavernosus (ejaculation)
- External sphincter of the anus
- Striated urethral sphincter
- Transverse perineal
- Levator of the prostate
Premature ejaculation is when male ejaculation occurs after less than one minute of penetration. The perineal muscles are involved in ejaculation when they are involuntarily contracted.
The ischiocavernosus is responsible for the male erection and the bulbocavernosus is responsible for ejaculation. By actively contracting the perineal muscles with Kegels regularly, strength and control of these muscles will increase, which can aid in reducing premature ejaculation.
Urinary incontinence (मूत्र असंयम)
Pelvic floor exercises (muscle training) can be included in conservative treatment approaches for women with urinary incontinence. There is tentative evidence that biofeedback may give added benefit when used with pelvic floor muscle training. After a prostatectomy, there is no clear evidence that teaching pelvic floor exercises alters the risk of urinary incontinence in men.
Kegel exercise for Pregnancy (गर्भावस्था के लिए केगेल व्यायाम)
These pregnancy pelvic floor exercises and abdominal exercises, designed by former Fit Pregnancy fitness editor Teri Hanson and based on the Tupler Technique, will also teach you how to work the muscles separately.
During the pushing phase of labor, you ideally draw in the deep transversus abdominis, or transverse, muscle and relax the pelvic floor to let the baby out. Do these exercises in the order shown up to three times a day, performing 10 repetitions of each move and progressing to 20 reps when you feel strong enough.
Belly breathing (पेट की सांस)
Strengthen your abs and pelvic floor now for an easier delivery and a lower risk of incontinence later.
Method: Sit with your legs crossed and lower back supported, hands on your belly. Keeping your back and shoulders still, slowly inhale through your nose as you expand your belly. As you exhale through your mouth, draw in your abdominals, bringing your navel toward your spine.
Benefits: Strengthens abdominals.
Belly dancing (बैली डान्सिंग)
Method: Get down on your hands and knees, wrists under shoulders and knees hip-width apart. Keeping your back flat, draw your abdominals up and in, bringing your navel toward your spine; hold, breathing normally. Tilt your pelvis under, bringing your pubic bone toward your navel.
Hold and count to 5. When you complete the final rep, stand up by stepping one foot forward and pushing off your thigh with both hands.
Benefits: Strengthens abdominals, back, and upper body.
Method: Sit with your lower back supported, one hand on your upper belly and the other near your navel.
Imagine your transverse is a horizontal elevator with six “floors.” Inhale, then exhale, drawing your abs toward your spine to the fifth floor. Hold and count out loud to 30. Do 5 squeezes from the fifth to the sixth floor.
Benefits: Strengthens abs, especially the transverse.
Squat combo (फूहड़ कॉम्बो)
Method: Holding a fixed object, such as a post or a sturdy chair, stand with your feet farther than hip-width apart.
Lower your body into a deep squat, keeping your weight over your heels. (If your heels do not touch the floor, place a towel under them.) Do a Kegel (see “Important Muscles While Pregnant”), then draw your abs in as you exhale. Repeat combo 5 times.
Benefits: Strengthens abs, legs, and pelvic floor.
Pelvic toning devices (पेल्विक टोनिंग डिवाइस)
Inserting foreign objects into the vagina increases the risk of infections and can lead to vaginosis or toxic shock syndrome. Overuse of such Kegel exercises, with or without a device, can lead to pelvic pain and pain during intercourse.
As of 2013, there was no evidence that doing pelvic floor exercises with weights worked better than doing Kegel exercises without weights; there is a greater risk with weights because a foreign object is introduced into the vagina.
If you feel pain in your abdomen or back after a Kegel exercise session, it’s a sign that you’re not doing them correctly. Always remember that — even as you contract your pelvic floor muscles — the muscles in your abdomen, back, buttocks, and sides should remain loose.
Finally, don’t overdo your Kegel exercises. If you work the muscles too hard, they’ll become tired and unable to fulfill their necessary functions.