Kegel exercises; It is a method for strengthening the muscles that fix the bladder, intestines and genital organs in the pelvis and control their movements.
What is Kegel Exercise?
This exercise, which is very easy to apply, helps people to eliminate problems such as urinary incontinence. If the exercises are done regularly for a few months, their effects on the body can be observed.
Kegel exercises are tightening and relaxation exercises that strengthen the pelvic muscles. These muscles located on the pelvis, or in other words, the pelvis; fixes the location of the intestine, bladder and reproductive organs. As a result of the relaxation of these muscles for various reasons, the inability to control bowel and bladder movements occurs. People with relaxation in their pelvic floor muscles cause problems such as stool (stool) and urinary incontinence. /li>
What Does Kegel Exercise Do?
As a result of weakening of the pelvic floor muscles, the organs in the pelvis may hang from the vagina in women. This is quite disturbing. Surgical methods can be used to correct this condition called pelvic organ prolapse. Doing Kegel exercises strengthens the pelvic muscles, thereby stabilizing the organs and preventing the formation of sagging.
The condition called stress incontinence; It is urinary incontinence that occurs in situations such as heavy lifting, severe coughing, laughing, sneezing. Under normal conditions, the bladder expands as it fills with urine. There is a valve-like muscle in the urethra, which is the structure that carries urine out of the body, and this structure remains closed unless you go to the toilet. In the bladder, which fills and expands thanks to this structure, Involuntary outflow of urine is prevented. The valve-like muscle is one of the pelvic floor muscles. Conditions such as childbearing and prostate surgery cause relaxation in the pelvic floor muscles and stress incontinence problem occurs. Kegel exercises prevent stress-related urinary incontinence in men and women.
Urge incontinence is a condition characterized by the sudden need to urinate. In urge incontinence, there is an inappropriate contraction of the bladder and the person leaks urine. Although this condition can affect people of all ages and groups, it is more common in women and older people. Many different causes, from bladder infection to prostate enlargement, from stones in the urinary tract to bladder cancer, can cause urge urinary incontinence. As with other types of urinary incontinence, urge incontinence can seriously affect social life. Doing Kegel exercises regularly can be helpful in preventing urge urinary incontinence. Kegel exercises for people who already have urge incontinence problems also help alleviate symptoms.
Intestinal incontinence is stool incontinence due to the inability to control bowel movements. It can be seen in a range ranging from a small amount of stool with flatulence to the complete disappearance of bowel movements. This condition, which can be observed temporarily in diseases such as diarrhea, may become chronic, recurring in some people. Many conditions such as damage to the nerve that controls bowel movements, hemorrhoids (hemorrhoids), loss of function of the muscles that allow stool to be expelled from the body, and chronic constipation can cause intestinal incontinence. Bowel incontinence can be corrected with surgery, especially in cases where bowel control is severely reduced. Kegel exercises also have positive effects on increasing sexual sensitivity and having stronger orgasms.
How to Do Kegel Exercises. ?
Kegel exercises are an application that both men and women can easily do at home. Kegel hare exercises, also known as vagina tightening exercises Kets are a very effective method for urinary incontinence problems, which are more common in women. In order for women to start exercising, they must first recognize their pelvic muscles and learn their location. One of the best ways to do this is to stop the flow of urine while urinating. The muscles that contract to stop the flow of urine are the pelvic floor muscles. Another method that allows the pelvic muscles to be located is to insert the finger into the vagina and compress the finger. The muscles that create pressure around the finger are among the pelvic floor muscles.
Women who know their pelvic muscles; These muscles should be used with tight-loose, hold-release movements. For example, it can be a good exercise to contract the muscles for 3 seconds and then release them for 3 seconds. Abdominal, thigh or hip muscles should not be contracted while performing the exercises. The main movements should be made by the pelvic floor muscles. In addition, while doing Kegel exercises, you should not hold your breath and breathe easily. It is recommended to do three sets of 10 or 15 daily. Once you learn the Kegel exercise well, the movements become easier to do. Depending on the person's request, it is possible to do these exercises while sitting at the desk, resting on the sofa or lying in bed.
The method of stopping the flow of urine, which helps to recognize the pelvic muscles, should not become a habit. Frequent repetition of this movement can cause urinary tract infection. This method should only be used initially to familiarize yourself with the muscles. Kegel exercises can be incorporated into the daily routine. Thus, it is possible to do these exercises, which can be practiced almost anywhere, in a few minutes. The positive effects of Kegel exercise can be seen between a few weeks and a few months if the exercise is done correctly and regularly.
Pregnant women; Doing Kegel exercises regularly during pregnancy reduces the possibility of postpartum urinary incontinence. Men who want to start exercising should first identify the pelvic floor muscles. For this, it is useful to voluntarily stop the flow of urine while urinating. test with this method The pushed pelvic floor muscles are exercised by moving them in the order of tightening and loosening. When the muscles are strengthened by doing the exercises regularly, it may be possible to do Kegel movements even while walking. It will be helpful to focus all attention on the movement of the pelvic muscles while exercising.
As in women, it is sufficient to do Kegel exercises 3 times a day in sets of at least ten. In addition to performing the exercises as a daily routine, it is also recommended to do it before or during events such as coughing, sneezing, laughing, which increase intra-abdominal pressure, to throw out the few drops of urine remaining after urination. The benefits of Kegel exercises can be seen within a month or two after the exercise is started regularly. In line with the suggestions and directions of the people he consulted; It can distinguish the pelvic muscles more easily and perform the exercise more accurately. In this way, the positive effects of the exercise are seen more effectively in a short time. You can use the contact form on our website to reach us.
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