It’s Not Just Kegels

Since their introduction by Dr Arnold Kegel in the 1940’s, kegel exercises have been considered the go-to solution for pelvic health issues. The exercise simply involves contracting and relaxing the pelvic floor, the essential hammock of muscles that sit within our pelvis, and support the bowel, bladder and sexual organs.

The Benefits of Kegel Exercises

Kegel exercises are vital for our pelvic health, and when carried out with the correct technique, can provide some powerful outcomes:

1.     Improved pelvic floor strength: When done correctly, Kegels activate and strengthen the pelvic floor muscles, offering better support for the bowel, bladder and sexual organs.

2.     Prevention of urinary incontinence: Well executed Kegels, can help prevent urinary incontinence and can treat up to 60% of specific forms of incontinence such as stress urinary incontinence.

3.     Supporting pregnancy: correct Kegel exercises, carried prior to and during pregnancy, will help support the growing weight of your baby.

4.     Childbirth: being able to ‘tune in’ to the pelvic floor and understand the difference between contraction and relaxation can help facilitate a smoother childbirth process with reduced risk or complications.

5.     Postpartum recovery: early Kegel exercises will promote blood flow and muscle activation to promote healing and restore function and strength of the pelvic floor following childbirth.

6.     Treating pelvic pain: Ensuring appropriate technique of Kegel exercises can be the key to treating pelvic pain. As with other muscles in the body, pain can develop when it is either weak and/or tight. A guided and personalised pelvic floor exercise programme can help address this.

7.     Prolapse prevention & management: developing a habit of performing regular and correct kegel exercises can prevent or manage pelvic organ prolapse. A prolapse refers to the laxity or one or more of the vaginal walls. It Is commonly treated conservatively but requires an individualised programme developed by a pelvic health practitioner.

But first we need to get the basics right: We must learn how to activate before we strengthen

Recent research has revealed that many women perform Kegels incorrectly, not only negating their benefits but sometimes leading to additional symptoms:

1.     Technique: a common misconception is that stopping the flow of urine midstream is an effective exercise; however, this should only be used initially, to identify the pelvic floor muscles. Performing this regularly can lead to bladder sensitivity, presenting as symptoms of increased urgency, frequency and discomfort during urination.

2.     Range of motion: every muscle has a range of motion, but without being able to see or visualise the pelvic floor, it can be difficult to access. This can often result in an individual being unable to access true relaxation and subsequently limited contraction or strength of the muscle. This can lead to symptoms such as leaking, secondary to overactivity, or inability to relax.

3.     Isolation: to optimise rehab outcomes it is important we feel able to isolate the pelvic floor. Without feedback (visual or tactile), this can be difficult to achieve resulting in many individuals clenching their glutes or core rather than pelvic floor. Meaning the time and hard work we put in does not translate to strength gains.

A discovery call with Pelvic Health practitioners can give you the tips to work smart not hard and progress your rehab beyond Kegels to get you back to the sports or activities you love, symptom free. Book direct with Pelvic Project or visit our ‘Trusted Clinics’ page to find a face to face appointment.

Written by Matilda Lyons, Pelvic Project Co-founder