It may sound like a kind of pretzel or pastry, but in fact, Kegels are an exercise named after Dr. Arnold Kegel, who invented the technique aimed at muscles that work on bladder control. Doctors often prescribe them instead of, or along with, medication for both men and women who have urinary incontinence.
Kegels are especially effective for women who suffer with stress incontinence, an involuntary loss of urine that occurs during physical activity, such as coughing, sneezing, laughing, or exercise. Kegels work for women with uterine prolapse, which is falling or sliding of the uterus from its normal position into the vaginal canal. This happens most often after childbirth. But it can also happen with aging or obesity.
A weakened pelvic floor is responsible for both incontinence and prolapse. The pelvic floor is made up of hammock-shaped muscles that keep our pelvic organs where they are supposed to be. Kegel exercises help strengthen these muscles.
According to the Mayo Clinic, Kegel exercises, in combination with counseling, are helpful for women who have trouble reaching orgasm. Strengthening the pelvic muscles can help women squeeze harder during intercourse, increasing the possibility of a vaginal orgasm.
In men, Kegels are most often used to treat urge incontinence, a need to urinate that is so strong that they cannot reach the toilet in time. The exercises can also help men with erectile dysfunction by giving them more control of their pelvic muscles, thus preventing premature ejaculation.
Here's how to make Kegels work for you:
• While sitting or lying down, contract the same muscles you use to stop urinating. If you’ve done it correctly, you’ll experience your pelvic muscles squeezing your urethra and anus. FYI: if your stomach or butt muscles are tightening, you’re not exercising the correct muscles. Also, do not do these exercises while urinating. That can lead to weaker muscles, incomplete emptying of the bladder and urinary tract infections.
• When you’re in the right zone, squeeze for 3 seconds and then relax for 3 seconds.
• Repeat this exercise 10 to 15 times per session. Try to do this at least 3 times a day. Kegel exercises are only effective when done regularly. The more you do them, the more likely they’ll do the trick. Experts say you should see results in about 12 weeks.
• If you’re having a difficult time doing the exercises, the Mayo Clinic recommends that you ask your doctor for help in zeroing in on the correct muscles.
Note: Kegels are a private matter. You can do them anywhere and no one has to know it!
Robin Westen is ThirdAge’s medical reporter. Check for her daily updates.
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