Kegels. It’s a term we’ve all encountered, but do we fully grasp what performing a Kegel truly entails and why it matters? Allow me to shed some light on this subject, as I navigate my own mixed feelings about Kegels.
The concept of Kegel exercises originated in 1948, thanks to Dr. Arnold Kegel, a gynecologist who sought a non-surgical method for women to strengthen pelvic floor muscles and address urinary incontinence following childbirth. As a physical therapist, I applaud Dr. Kegel for promoting exercise as a conservative approach to health. This development marked a significant milestone in supporting postpartum women, albeit the comprehensive care for new mothers still leaves much to be desired in our healthcare system.
However, the proliferation of Kegels as a one-size-fits-all solution for any pelvic, bladder, or bowel dysfunction is concerning. Experiencing pain during intercourse? Kegel. Struggling with urinary leaks? Kegel. Running to the restroom too often? Kegel. Expecting a baby? Definitely Kegel. Want a tighter vagina (I cringe just typing that)? Kegel. The list goes on…
It’s crucial to understand that Kegels are not a universal remedy. While beneficial for some, they are not appropriate for everyone. Let’s delve into what a Kegel really is.
A Kegel involves the contraction of the pelvic floor muscles, which form a supportive base at the bottom of the pelvis. These muscles stretch like a hammock, connecting from front to back (pubic bone to tailbone) and from side to side (sit bone to sit bone). In women, the pelvic floor encompasses the urethra, vagina, and rectum; in men, it includes the rectum and urethra, which extends along the penis. The pelvic floor serves three primary functions: (1) Support—holding our organs against gravity; (2) Sexual—facilitating orgasm and penetration for women; and (3) Continence—keeping us dry.
In an ideal scenario, as the bladder and rectum fill, the pelvic floor muscles engage to maintain continence. When it’s time to relieve ourselves, these muscles relax, allowing the bladder to release urine through an open urethra.
However, various factors, such as the physical demands of pregnancy—carrying a baby, placenta, and extra fluids for nine months—can weaken these muscles. If there was trauma during delivery, Kegels might indeed be beneficial to strengthen the pelvic floor.
On the flip side, some individuals may have overly tight or short pelvic floor muscles. In such cases, additional contractions might exacerbate issues rather than solve them. Consider trying to do a bicep curl while your arm is already bent; it’s counterproductive and could lead to discomfort.
Another concern with the blanket recommendation of Kegels is that not every person’s strength and functionality baseline is the same. We wouldn’t advise someone to do 200 bicep curls every day, so why apply that logic to Kegels? Without proper assessment, we risk recommending exercises that may not be necessary—or worse, counterproductive.
Research indicates that approximately 30% of women fail to contract their pelvic floor muscles correctly during initial assessments. Thus, if you’re uncertain about your pelvic floor health, seek assistance from a specialist. A pelvic floor physical therapist can evaluate your situation and guide you effectively. Executing a Kegel properly can be surprisingly challenging, even for athletes with high body awareness.
In summary, Kegels are undoubtedly significant, but their effectiveness relies on context and individual needs. For personalized guidance, consider consulting a local pelvic floor PT to help you optimize your pelvic floor function—whether that involves Kegel exercises or lengthening techniques.
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Keyphrase: Kegel exercises
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