Advantages and Disadvantages of Kegel Exercises
Kegels or Kegel Exercises are also well-known as Pelvic muscle strengthening exercises or Pelvic floor exercises. These exercises are centered to the pelvic region and hence have potential benefits in the same region. Kegel exercises for women are as effective as for men and are among the best ways to stay healthy for males in their senior years. The advantages and disadvantages of Kegel Exercises assess the pros and cons of Kegels for men and women.
What are Kegels?
Kegel refers to the contraction of the pelvic floor muscles, which are sling-like muscles surrounding and supporting the urinary bladder, the reproductive organs, and the rectum.
Performing these kegel exercises, men and women can help train their muscles to treat bladder leakage, pelvic organ prolapse (POP), and lower back & hip pains. In men‘s case, Kegel exercises for erectile dysfunction are also known to improve the sex drive.
What are the advantages of Kegel Exercises?
Both men and women may experience weight gain, erectile dysfunction, or post-partum disorder, or even post-surgery (Prostate) complications. Kegel exercises for women can help them during or after pregnancy and help men control bowel movements. Following are some notable benefits of doing Kegels.
1. Kegels Exercise can be done anytime or anywhere
You may experience problems like urine leakage or bowel movement after weight gain, pregnancy, Gynaecologic or prostate surgery. Even patients suffering from brain or nerve disorders can experience the same issues. Kegel exercises are beneficial for the muscles under the uterus, bladder, and bowel (large intestine). The best part is, Kegels can be done anytime and anywhere while sitting or lying down. No matter whether you are eating, working on your office desk, or binge-watching.
2. Kegels Exercise Benefits for Men
Lack of flow of adequate blood to the pelvic region is the common cause of erectile dysfunction. Kegel exercises benefits for men include satisfying erection. Kegels works on boosting sexual stamina and eliminate the symptoms of ED. Kegels strengthen your pelvic muscles (bulbocavernosus muscles), which supply the penile tract with blood during erection, preventing ED hence helping you experience long-lasting and satisfying erections.
3. Kegel Exercise for Women Benefits
On the other hand, Kegel exercises for women make the vagina feel tighter and may help improve the intensity of the orgasm. The pelvic floor muscles are vital when it comes to orgasm. They are responsible for the pleasurable contractions felt in the genitals when an orgasm occurs. Exercising the pelvic floor muscles results in increased blood flow to the pelvic region. Improved blood circulation increases sexual arousal, lubrication, and the ability to orgasm.
4. Kegels Advantages for overall fitness
People used to sitting or standing for hours or repeatedly doing some movements are prone to developing poor posture physical illnesses. Obesity and weight gain are some of the common villains of office-goers as they spend 6 to 8 hours sitting in the same position. Kegels exercise benefits everyone from pregnant women to everyday hustlers. A toned pelvic floor can reduce your risk of pelvic organ prolapse, fecal or urinal incontinence, and even painful intercourse.
5. Kegels Exercise for Pregnancy Recovery
Stretching of your abdominal muscles during pregnancy can weaken your core. The added weight of the baby can pull your center of gravity forward and cause pain in your lower back. The hormonal imbalance during pregnancy causes your ligaments to loosen. Regular Kegels exercise in pregnancy can mitigate some health risks and help you get back into shape quicker after delivery.
It’s the pelvic floor that takes the hit whether you deliver your baby normally or through Caesarean Delivery. Many women are recommended Kegel exercises for pregnancy recovery as these improve muscle strength faster than any other exercise. It is always important to get a second opinion or discuss your exercise program with your health specialist if you experience any issue.
What are the Disadvantages of Kegel Exercises?
Thirty seconds of Kegels are the best and easiest way to treat urinary problems, erectile dysfunction, or even reach the highest orgasm. If you do Kegels too often, you can trigger side effects that worsen your urinary problems. If you dive deeper, you will also find dissenting concerns. The following disadvantages of Kegel Exercises answer the most asked questions, "Is Kegel exercise effective" and "Why is Kegel exercise dangerous"? .
1. Excessive Kegels Exercise
Kegels are performed to strengthen the muscles of the Pelvic Diaphragm and the structures around it. If done without the knowledge, such as for a long period without any pause, they can reverse their effects. Doing Kegels exercises excessively may lead to a weakening of the pelvic floor muscles. Ultimately, this side effect of weakening may lead to a further reduction in your ability to control your bladder.
It can lead to laxity of the urethra or pelvic diaphragm and even urinary inconsistency. It can also lead to urinary tract infections if done with the bladder full or partially full.
2. Doing Kegels incorrectly also causes harm
Involving the abdomen muscles can result in more harm than good. During Kegels, it’s essential to use the right muscles to reap its benefits. If you don’t know how to engage the right muscles, you shouldn’t continue doing it. Consult your healthcare provider or physiotherapist before you practice these exercises. The reverse results are one of the most common disadvantages of Kegel Exercises you may have to face.
3. Kegels could cause Premature Ejaculation in Men
Generally, Kegel exercises benefit women during pregnancy as they need much support for contraction for brithing. But in men, this exercise is shown to lead to premature ejaculation. This is because the contraction of the prostate trigger the sympathetic system that signals ejaculation.
4. Muscle strain
The tightening of the pelvic floor muscles is a slow process, and doing the kegel exercise more often than required doesn’t fasten the process. If you do the kegel exercises too often, then chances are you may strain the muscles, and it can become tired and unable to function properly.
How to do Kegel Exercise?
To understand the right method, you need to understand which muscles are exactly involved in Kegels.
- Flex your muscles to stop urination in midstream.
- If you do it successfully, you have found your pelvic floor muscles.
- The muscle that stops you or restricts you from passing gas is the muscle involved in this exercise.
- The Kegel exercise involves holding this muscle for several seconds and releasing it.
Kegel exercise routines
- Hold each contraction for 10 seconds, then rest for 10 seconds before the next.
- Perform Kegel exercises in a unique set of 10 contractions in the morning, do by additional sets of 10 contractions at noon and night.
- Performing Kegel exercises for 4-6 weeks would start showing improvements in your bladder.
Experts say that everyone can do Kegel Exercises, and most people would benefit from this exercise. Still, those suffering from a pelvic floor disorder may find it adverse or ineffective. On occasion, Kegel Exercises can be harmful to your pelvic health and function. It is recommended to get the advice of a pelvic floor physiotherapist before starting any exercises.