Kegel Exercises

Kegel Egzersizleri

Kegel exercises are exercises that strengthen the pelvic floor muscles. For this reason, it is synonymous with pelvic floor muscle exercises.

So what are the pelvic floor muscles and what do they do?

The area of ​​our body between the lower abdomen and the legs is called the pelvis.
The floor of the pelvis consists of muscle and other tissue layers, and these tissues act as a hammock that provides support to all the organs above them.
A weak pelvic floor can lead to problems such as inability to control the bowels or bladder. Kegel exercises not only help prevent bladder leaks, they can also prevent accidental leaks or gas, and even have the power to heal organs.
Briefly; healthy pelvic muscles are everything. If weakening muscles are not prevented; There may be sagging of organs associated with the pelvic floor muscles. These sagging can lead to many undesirable situations.

How do you know if there is a problem with the pelvic floor muscles?

Kegel exercises are great for everyone, regardless of biological sex or age (men also have pelvic floor muscles that affect the bladder, bowels and sexual function). If you think there may be a problem with your pelvic muscles, we recommend that you read the following items:

  • Urinary incontinence when laughing, sneezing, coughing and while exercising
  • Running to the toilet and incontinence when the urge to urinate arouses
  • Feeling the need to go to the toilet frequently
  • Difficulty urinating
  • Constipation
  • fecal incontinence
  • Prolapses in the uterus
  • breech hernias
  • groin pains
  • Pain and urinary incontinence during intercourse

What are the conditions that increase the risk of weakening of the pelvic floor muscles? In which situations are kegel exercises recommended?

  • Having had a vaginal birth
  • Pregnancy and puerperium
  • Being overweight or gaining weight
  • Menopause and post-menopause
  • natural aging process
  • Frequent episodes of sneezing, coughing and laughing
  • "Concussive" sports activities that require jumping, running, jumping
  • Regularly unloading
  • Trauma or radiotherapy to the pelvis
  • genetic stories

How can you explore your pelvic muscles by doing Kegel exercises?

The first thing to do is to train the muscles. Before you start Kegel exercises, you need to make sure you're working the right muscles. Improper exercises are useless. When you go to the toilet, hold your urine 3-4 times and try to stop the flow of urine. The muscles you're tensing and relaxing while trying this are your pelvic floor muscles.
After discovering your pelvic muscles, you can move on to simple exercises that you can apply at home. We left a link in the "References" section at the end of the article, where you can access the video narration of the practices. It is recommended!

This is important!
If you are not sure that you are taking the right action while performing Kegel exercises, try to seek professional help if you continue to have problems with your pelvic floor muscles. A reliable gynecologist, pelvic floor health specialist can guide you and create exercise programs for your needs.

What are the treatment methods applied to strengthen the pelvic floor muscles?

  • patient education
    These are trainings aimed at changing one's lifestyle. Includes bladder and bowel training.

  • Exercises
    These are exercises that strengthen the pelvic floor muscles, provide proper posture awareness and strengthen the musculoskeletal system.

  • Manual therapy
    It is a treatment method applied to the vagina and rectum. In this treatment method; It is aimed to loosen, lengthen and activate the muscles, ligaments and tendons.

  • biofeedback
    These are treatments aimed at teaching the pelvic floor muscles. The person experiences contraction and relaxation of the pelvic muscles with the help of electronic devices placed in the vagina and anus.

  • neuromodulation
    They are treatments aimed at regulating the nerve-muscle functions of the bladder, anus and rectum. It is performed through needles or superficial electrodes placed on the inner surface of the person 's ankle.

  • Vaginal Cones
    They are cone-shaped weights used to increase the strength and contraction efficiency of the pelvic floor muscles. These objects are administered into the vagina in the form of resistant exercise programs.

Don't forget; correct kegel exercises, strong pelvic muscles, happy Kiklou habitat.
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Source
Exploring the pelvic muscle and exercise practice video
https://www.medicalpark.com.tr/kegel-egzersizi/hg-2358
https://basakbaksu.com.tr/kegel-egzersizleri-2

https://my.clevelandclinic.org/health/articles/14611-kegel-exercises
https://www.healthline.com/health/kegel-exercises#for-women
https://www.amerikanhastanesi.org/physical-tip-ve-rehabiliasyon/pelvik-taban-rehabilitation

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