- Kegel exercise
A Kegel exercise, named after Dr. Arnold Kegel, consists of contracting and relaxing the muscles which form part of the
pelvic floor(sometimes called the "Kegel muscles").
The aim of Kegel exercises is to fortify
muscle toneby strengthening the pubococcygeus muscles of the pelvic floor. Kegel is a popular prescribed exercise for pregnantwomen to prepare the pelvic floorfor physiological stresses of the later stages of pregnancyand vaginal childbirth. Kegels exercises are said to be good for treating vaginal prolapse[ [http://www.emedicinehealth.com/vaginal_prolapse/article_em.htm eMedicineHealth: Vaginal Prolapse] ] and preventing uterine prolapse[ [http://www.nlm.nih.gov/medlineplus/ency/article/001508.htm#Prevention MedlinePlus Medical Encyclopedia: Uterine prolapse] ] in women; and for treating prostatepain and swelling resulting from benign prostatic hyperplasia(BPH) and prostatitisin men. Kegel exercises may be beneficial in treating urinary incontinencein both men and women. [ [http://www.nlm.nih.gov/medlineplus/ency/article/003975.htm MedlinePlus Medical Encyclopedia: Kegel exercises] ] Kegel exercises may also increase sexual gratification.
A Kegel exerciser is a
medical devicedesigned to be used by women to exercise the pubococcygeus muscle(also called the PC muscle). There are three main types: barbells, springs, and rubber bulbs. The barbells (or vaginal barbell) can be used as a vaginal exerciser or as a vaginal dildoor sex toy. Made of smooth, polished solid stainless steel, it is cylindrical in shape, with a rounded bulge at each end. They typically weigh one pound and measure approximately 6 3/4 inches (17.1 cm) in length with a diameter of one inch (2.5 cm) at the widest part. Being made of stainless steel, vaginal barbells are nonporous and can be wiped clean with a cloth moistened with mild soap and water. Because they do not have a flared base, they should not be used as an anal dildo as there is no way to prevent them from slipping inside. Spring devices are made of plastic, with removable springs to allow progressive resistance. These allow pressing directly against resistance, and go by brand names like Pelvic Toner, iKegelPro, FeminX or [http://amazingkegelmaster.com [kegelmaster 2000] . An advantage of rubber bulb devices is that they provide visual feedback (via a gauge) of how much pressure you are applying.
Benefits for women
Factors such as
pregnancy, childbirth, aging and being overweight, and abdominal surgery such as cesarean section, often result in the weakening of the pelvic muscles. Kegel exercises are useful in regaining pelvic floor muscle strength in such cases.
The consequences of weakened pelvic floor muscles may include urinary or bowel incontinence, which may be helped by therapeutic strengthening of these muscles. A
meta-analysisof randomized controlled trialsby the Cochrane Collaborationconcluded that "PFMT [Pelvic floor muscle training] be included in first-line conservative management programmes for women with stress, urge, or mixed, urinary incontinence...The treatment effect might be greater in younger women (in their 40's and 50's) with stress urinary incontinence alone...".cite journal |author=Hay-Smith EJ, Dumoulin C |title=Pelvic floor muscle training versus no treatment, or inactive control treatments, for urinary incontinence in women |journal=Cochrane database of systematic reviews (Online) |volume= |issue=1 |pages=CD005654 |year=2006 |pmid=16437536 |doi=10.1002/14651858.CD005654]
The exercises are also often used to help prevent
prolapseof pelvic organs. A meta-analysisof randomized controlled trialsby the Cochrane Collaborationconcluded that "there is some encouragement from a feasibility study that pelvic floor muscle training, delivered by a physiotherapist to symptomatic women in an outpatient setting, may reduce severity of prolapse".cite journal |author=Hagen S, Stark D, Maher C, Adams E |title=Conservative management of pelvic organ prolapse in women |journal=Cochrane database of systematic reviews (Online) |volume= |issue=4 |pages=CD003882 |year=2006 |pmid=17054190 |doi=10.1002/14651858.CD003882.pub3]
It is said that kegel exercises make the vagina tighter. Also, after
childbirth, practicing pelvic floor contractions during vaginal sex will allow the woman immediate feedback from her partner, who can tell her whether they can feel her muscles tightening. A newly postpartumwoman—who has yet to return to sexual intercourse—can retrain her pelvic floor muscles to their pre-pregnancy strength and tone by inserting two or three fingers, or a dildointo her vagina and squeezing them with pelvic floor contractions. Specially designed barbells and weighted insertable devices are available for this purpose.
Benefits for men
Though most commonly used by women, men can also use Kegel exercises. They are used to strengthen the pubococcygeal muscle and other muscles of the
pelvic diaphragm. Kegels can help men achieve stronger erections and gain greater control over ejaculation. The object of this may be similar to that of the exercise in women with weakened pelvic floor, i.e. to increase bladder and bowel control and sexual function.
Regarding postprostatectomy urinary incontinence, a
meta-analysisof randomized controlled trialsby the Cochrane Collaborationfound that "there may be some benefit of offering pelvic floor muscle training with biofeedback early in the postoperative period immediately following removal of the catheter as it may promote an earlier return to continence".cite journal |author=Hunter KF, Glazener CM, Moore KN |title=Conservative management for postprostatectomy urinary incontinence |journal=Cochrane database of systematic reviews (Online) |volume= |issue=2 |pages=CD001843 |year=2007 |pmid=17443512 |doi=10.1002/14651858.CD001843.pub3]
There are said to be significant benefits for the problem of premature ejaculation from having more muscular control of the pelvis. [ [http://www.hawaii.edu/hivandaids/Medical%20Management%20Of%20Premature%20Ejaculation.pdf Management of premature Ejaculation, Baum and Spiedler, Medical concepts of human sexuality 2001] ] It is also possible that strengthening the pelvic floor may allow some men to achieve a form of
orgasmwithout allowing ejaculation, and thereby perhaps reach multiple "climaxes" during sexual activity.Fact|date=January 2008 In men this exercise lifts up the testicles, also strengthening the cremaster muscleas well as the anal sphincter, as the anus is the main area contracted when a Kegel is done. This is because the pubococcygeus muscle begins around the anus and runs up to the urinary sphincter. Men should be patient when they begin Kegel exercises as it may take 4 to 6 weeks to see a substantial difference. Women are able to add resistance to the exercise through isometrically gripping a hard object (such as a Kegel exerciser), or by compressing an object such as foam, but there are no techniques that would be as effective at adding resistance to male Kegel exercises.
There are several effective devices that allow men to perform PC training by adding resistance to Kegel exercises, including the Kegelmale - which adds weight resistance via a sling - and The KegelPad - which is a pad that applies direct resistance to the perineum.
A popular way to identify the pelvic muscles in men and women is to stop the flow of urine midstream. This is accomplished by contracting the pelvic floor muscles. Restarting the flow of urine is accomplished by releasing the pelvic floor muscles. Once identified this way, the pelvic floor muscles can be contracted and released independently of controlling urination. Kegels are most frequently performed in sets. Here are a few techniques:
* Quick pumps: do 15 reps of quick pumps, pause for 30 seconds and repeat. Start at 15 and work your way up to 100 reps two times a day.
* Hold and release: contract the muscle slowly and hold for 5 seconds, release slowly. Work your way to at least 25 reps two times a day.
* Elevator: slowly contract 1/3 of the way, pause, then 2/3 of the way, pause, then all the way. Do 10 reps two times a day.
Ben Wa balls
Taoist sexual practices
* [http://www.kegelmasterblog.com/kegel-exercises-reduce-urinary-incontinence-in-women-study-confirms/ Kegel Exercises Reduce Urinary Incontinence in Women]
* [http://sexuality.about.com/od/anatomyresponse/ht/kegelsmen.htm How to do Kegel Exercises (for men)]
* [http://www.amazingkegelmaster.com/kegel-exercises-as-seen-on-oprahcom/ Kegel Exercises, As Seen On Oprah.com]
* [http://www.icame.com/female-sexuality/female-sexual-anatomy-vagina-size/all-about-kegel-exercises The Benefits of Kegel Exercises]
* [http://www.kegelblog.com/ The Blog About Kegel Exercises]
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