The Truth About Kegels
The pelvic floor muscles (PFMs) are a group of muscles that form a "hammock" at the bottom of the pelvis. PFMs support the organs of the pelvis, thus helping to improve bladder and bowel control, and are essential in sexual sensation and satisfaction. They are important stabilizers of the pelvis and spine, and are a key part of our "core."
When These Muscles are fit, flexible, and healthy, we can enjoy the following benefits:
Good bladder and bowel control
Enhanced sexual satisfaction (=better orgasms!)
Spine and pelvic stability
Decreased back and pelvic pain
Although kegels seem like “no-brainer” exercises, they must be done correctly to get results. However, research shows when given a basic written handout on “kegels,” 50% of women do not perform the exercises correctly!
Finding your Pelvic Floor Muscles
Visualize the pelvic floor muscle “hammock.” As you contract your PFMs, imagine that you are…
Stopping the flow of urine stream
Holding back from passing gas
Zipping up a tight pair of pants
Closing the openings and lifting upward and inward
Squeezing a tampon
Relax the PFMs completely after each contraction.
Feel them let go.
Breathe normally as you perform these exercises
Keep your leg or buttock muscles relaxed
Stop if you experience pain
Not sure if you are doing these correctly? Consult a Pelvic Floor Physical Therapist for an evaluation and a personalized exercise program to fit your needs.
Published in Evanston Woman Magazine Available Here