Many men and women experience bladder dysfunction and many use Kegel exercises to improve their bladder control. What are Kegel exercises? Kegel Exercises are named after Dr. Arnold which was the first physician who actually described the contraction and relaxation of the pelvic floor muscle. This repeated contraction and relaxation of the pelvic floor muscle is called Kegels.
How to Perform Kegel Exercises
In order to perform Kegel Exercises you must first identify the correct muscles to contract and relax. To identify the correct muscle, place your hand below your perineum in sitting and pretend like you are holding back urine. Please note you should not start and stop your urination stream on a regular basis. Once you have identified the muscle and are able to contract the muscle follow these basic steps:
- Contract the muscle and hold the contraction for two or three seconds and then release
- Complete this contraction and relaxation for five sets of 10 repetitions every day.
Kegel exercises can be performed regularly with normal daily activities while driving your car or sitting at your desk or while standing in line.
Benefits of Kegel Exercises
There are many reasons why people especially women should perform these pelvic floor muscles exercises. Here are some of the benefits:
- Improve urinary incontinence
- Strengthen pelvic muscles
- Increase orgasms in women
- Strengthen vaginal muscles after giving birth
- Heal of vaginal muscles after childbirth
- Eliminate pain in the pelvic girdle
Despite the benefits of Kegel exercises, our professional physical therapists at Oklahoma Physical Therapy will advise you not to do them if:
- You are suffering from vaginismus
- You have tight pelvic muscles
- You have pain in your vaginal muscles
- You have any other condition that causes pelvic floor muscles to tighten
How Oklahoma Physical Therapy Can Help
Kegel exercises are not that easy and if the exercise is not performed correctly, the pelvic floor muscles will not improve. At Oklahoma Physical Therapy we have an onsite women’s health specialist who can help increase your pelvic floor muscles. During your initial exam, our women’s health specialist, Dr. Mackenzie Barnes, will spend time reviewing your health history, asking questions regarding your symptoms as well as complete an internal exam. With this information, Dr. Barnes will partner with you to create a customized treatment plan. Contact Dr. Mackenzie Barnes today at 405-749-6281 or make an appointment online.