What Are Kegels?
Kegel exercises are so-called after Arnold Kegel, an American gynaecologist who pioneered them in 1948. They are also called pelvic floor training exercises and PC pumps, where PC stands for pubococcygeus – the name given to the muscles of the pelvic floor.
These exercises are aimed at strengthening the pelvic floor, originally to help with incontinence. In tantric therapy, kegels are often recommended to help improve erectile function and ejaculation control in men, and greater sexual satisfaction in women.
How to Do Kegels?
They are usually performed by tightening the same muscles of the pelvic floor that you would use if you were to stop yourself in mid-flow whilst urinating. Please note, it is not recommended to try this whilst actually urinating, as this could lead to the weakening of the pelvic floor over time.
One way of doing kegels is to squeeze and release the pelvic flor muscles for a second at a time, working up to 100-200 repetitions per day (this is not as many as it sounds!). Another way is to squeeze, hold for 5-10 seconds, then release, working up to 10-15 repetitions at a time. As usual, it is recommended to work with your body and do less or more, as feels right for you. It is important not to push yourself too hard or too fast in order to give the body time to adjust, and avoid issues such as having to strain when using the bathroom.
How Effective Are They?
Kegel exercises have been found to be effective for helping to improve incontinence, bowel function control and sexual function. For both men and women, kegel exercises can help to increase the blood flow to the genitals and strengthen the perineal muscle. In men, this can help with erectile dysfunction. In women, it can help to have better orgasms, and sometimes to relax during sex. However, they don’t work in every case, and can sometimes be counter-productive. It is worth doing them for a few weeks to see if you are feeling a benefit for you, as long as there are no contraindications (see below).
Are They Safe?
In most cases, it is safe to do kegel exercises. Exceptions include if you have a catheter fitted.
Are there any contraindications?
It is not recommended to do these exercises if your pelvic floor muscles are already tight, or when your muscles are tired. You should also avoid doing these exercises if your pelvic floor muscles are overactive, meaning that they are not able to relax where they should. Doing kegels in these cases can lead to the worsening of symptoms, such as pain or sexual dysfunction. If you are not sure if you have the above conditions or are experiencing pelvic floor pain, it is recommended to consult with a physiotherapist or your GP before doing the exerices.
