Kegel exercises – the key to a healthy pelvic floor

Kegel muscles, also known as the pelvic floor muscles, are often overlooked but extremely important to the health of both women and men.In this article, you’ll learn everything you need to know about Kegel exercises, their history, benefits, and how to do them.

Kegel exercises – a short history

Kegel exercises were created in the 1940s by American gynecologist Arnold Kegel, who noticed that strengthening the pelvic floor muscles could have numerous health benefits.Initially, they were recommended mainly for women, especially after childbirth, but now we know that they are equally important for men.

How to start exercising your pelvic floor muscles?

The first step to starting Kegel training is to identify these muscles.It is best to do this while urinating – try to stop the flow of urine.The muscles you use for this purpose are called Kegel muscles.Now you can practice them in any position, but it is recommended to start by lying on your back.

How to do kegel exercises?

Kegel exercises involve tightening and relaxing the pelvic floor muscles.You can do this by imagining that you are trying to stop the flow of urine and then letting go.Tense these muscles for a few seconds and then relax for the same amount of time.Repeat this process several times, trying to gradually increase the tightening time.

Benefits for women

Kegel exercises have many benefits for women.They help strengthen the pelvic floor muscles, which can reduce the risk of urinary incontinence and improve the quality of sex life.They are also especially important during pregnancy and after childbirth, helping to maintain flexibility and muscle control.

Pros for but

Men can also benefit from Kegel exercises.Strengthening these muscles can help control ejaculation, improve erections, and increase sexual pleasure.Additionally, strong pelvic floor muscles can help prevent prostate problems.

Kegel exercises – helpful devices

When exercising Kegel muscles, you can use various devices that help you better understand and control these muscles.One popular tool is the Kegel ball, which you can place in your vagina and practice tightening and relaxing the muscles around it.

Your suggestions

If you want to start Kegel training, it’s a good idea to consult with your doctor or physical therapist, who can help you determine the appropriate exercises and training intensity.Also remember that regularity is the key to success – daily exercises will bring the best results.

Recommended articles

If you want to learn more about Kegel exercises, we recommend reading other articles on this topic.Knowing this can help you improve your health and quality of life.