Kegel Exercises: A pillar for a strong pelvic floor

Kegel exercises for relieve pelvic pain

The pelvic floor, although often overlooked, plays a crucial role in our overall health. It is composed of muscles that support the bladder, uterus, and rectum. When weakened, it can lead to problems such as urinary incontinence, pelvic organ prolapse, and even sexual dysfunction. Fortunately, Kegel exercises are here to help us strengthen these essential muscles.

What are Kegel exercises?

Kegel exercises, also known as pelvic floor exercises, are simple yet powerful. They involve contracting and relaxing the pelvic floor muscles in a controlled manner.

Maximizing pelvic health with Kegel exercises

Here’s how you can get started:

1. Identify the muscles:

When urinating, try to stop the flow of urine. The muscles you use for this are the pelvic floor muscles. Become aware of these muscles and their location.

2. Starting position:

Lie on your back or sit comfortably. Ensure your abdominal muscles, buttocks, and thighs are relaxed.

3. Contract the muscles:

Contract the pelvic floor muscles as if you were trying to stop the flow of urine. Hold this contraction for 5 to 10 seconds, ensuring you do not hold your breath.

4. Release the muscles:

After holding the contraction, slowly release the muscles. Rest for 5 to 10 seconds before repeating the exercise.

5. Repetitions:

Perform 10 to 15 repetitions of this exercise, focusing on slow and controlled contraction and relaxation.


Benefits of Kegel exercises

1. Pelvic floor strengthening:

Kegel exercises help tone and strengthen the pelvic floor muscles. This can prevent or reduce urinary incontinence, especially in women after childbirth.

2. Improvement in sexual function:

A strong pelvic floor contributes to better sensation during sexual intercourse. It can also help prevent erectile dysfunction in men.

3. Prevention of pelvic organ prolapse:

A strong pelvic floor supports internal organs and reduces the risk of uterine or rectal prolapse.

4. Ease of implementation:

You can integrate Kegel exercises into your daily routine. Try to practice them several times a day, for example, when sitting at your desk or watching television.


Kegel exercises are simple, yet their impact on health is significant. Take care of your pelvic floor by incorporating them regularly into your daily life. If you are unsure how to perform them correctly, do not hesitate to consult a healthcare professional. Your wellbeing is essential, so invest in your health with these beneficial exercises!


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