Kegel Exercises

Kegel Egzersizleri

Kegel exercises are exercises that help strengthen the pelvic floor muscles. For this reason, it has the same meaning as pelvic floor muscle exercises.

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

The area in 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 on them.
A weak pelvic floor can lead to problems such as the inability to control the bowels or bladder. Kegel exercises not only help prevent bladder leaks, they can prevent accidental leakage of stool 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 prolapse of organs related to the pelvic floor muscles. These sags can lead to many undesirable situations.

How do you know if there may be a problem with your pelvic floor muscles?

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

  • Urinary incontinence when laughing, sneezing, coughing and exercising
  • Running to the toilet and urinary incontinence when the urge to urinate arises
  • Feeling the need to go to the toilet frequently
  • Difficulty urinating
  • Constipation
  • fecal incontinence
  • Sagging in the uterus
  • Anal herniations
  • groin pain
  • Pain and urinary incontinence during intercourse

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

  • Having a vaginal birth
  • Pregnancy and puerperium
  • Being overweight or gaining weight
  • Menopause and post-menopause
  • natural aging process
  • Frequent bouts of sneezing, coughing and laughing
  • ''Shattering'' sports activities that require jumping, running, jumping
  • Lifting loads regularly
  • 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 should make sure that you are working the right muscles. Exercises performed incorrectly are of no benefit. When you go to the toilet, hold your urine 3-4 times and try to stop the flow of urine. The muscles you contract and relax as you try this are your pelvic floor muscles.
Once you discover your pelvic muscles, you can move on to simple practices you can apply at home. We have left a link in the "References" section at the end of the article, where you can access the video explanation of the practices. It is recommended!

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

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

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

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

  • manual therapy
    It is a treatment method applied inside the vagina and rectum. In this treatment method; It is aimed to relax, lengthen and mobilize muscles, ligaments and tendons.

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

  • neuromodulation
    These are treatments aimed at regulating the neuromuscular 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
    These are cone-shaped weights used to increase the strength and contraction efficiency of the pelvic floor muscles. These objects are applied 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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Pelvic muscle discovery and exercise practices video

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