Do the Kegel - the pelvic squeeze

Have fun remembering your pelvic floor exercises
with this catchy, cheeky, 'squeeze-along' song

Why is it important to exercise your pelvic floor?

The pelvic floor is a large sling (like a hammock) of muscles stretching from side to side across the floor of the pelvis.

It has a range of important functions
• It supports your pelvic organs and abdominal contents, especially when you are standing or exerting yourself.
• It supports your bladder to help it stay closed. It actively squeezes when you cough or sneeze to help avoid leaking. When the muscles are not working effectively you may suffer from leaking ("urinary incontinence"), and/or urgent or frequent need to pass urine.
• It is used to control wind and when "holding on" with your bowels.
• It has an important sexual function, helping to increase sexual awareness both for yourself and your partner during sexual intercourse.

It is important for women of all ages to maintain pelvic floor muscle strength. Some people even go as far as to say that 'pelvic floor fitness is essential for lifelong physical, sexual and emotional health'. Pelvic floor muscle tone is also extremely valuable for men especially those experiencing premature ejaculation or related sexual difficulties or prostate problems. There is more information for the guys here

Three great reasons to 'Do the Kegel'

For the ladies kegel exercises specifically help you by

• improving your enjoyment of love making and the sensations of your sexual response. Women with strengthened pelvic floor muscles are more likely to be orgasmic and have a more satisfying sex life ... discover how kegels stimulate your clitoris
• support a healthy preganancy, successful birth and minimising any post-partum problems. For pregnant women these exercises help the body to cope with the increasing weight of the baby. Healthy, fit muscles pre-natally will also recover more readily after the birth.
• minimising problems with urine leakage or 'urinary stress incontinence'

Do the Kegel for increased sexual enjoyment

If the pelvic muscles are strong, orgasm is likely to be more intense and pleasurable. Regular exercise of the pelvic muscles improves blood circulation to the pelvic area. Better blood circulation and nerve development does several things: it means more awareness and perception of genital sensations. It means increased bathing of clitoral, vulval, vaginal and pelvic cells in oxygen and circulating sex hormones. It also helps your immune system fight disease because it increases the genital flow of white blood cells, which defend the body against viruses and bacteria.
Exercising any muscle increases blood flow to that area. Increased vaginal and pelvic blood flow may slow down hormone-dependent aging, more youthful skin, and improved genital tone.
Increasing the tone of your vaginal muscles means that instead of them being flabby, soft and insensitive to the touch, they are firm and have a tension that transmits the sensation of touch much more intensely. All touch sensations may become stronger and more exciting because there is literally more electrical energy coming from your pelvic nerves.
Since stronger muscles don't tire as quickly, the number of vaginal muscle contractions during orgasm can be increased, which in turn increases the length of your orgasms. Thus, you can have stronger and longer orgasms.
The control that comes from vaginal muscle strengthening builds the self-confidence and enhanced pleasure that encourages extending time spent in lovemaking. Your self-confidence will carry over into other areas of your life.

Do the Kegel for pregnancy

Strong pelvic floor muscles help to support the extra weight of pregnancy, help in the second stage of labour and, by increasing your circulation, assist in healing the perineum between the anus and vagina after birth. A report in Obstetrics and Gynecology (Feb 2003) states that 'the risk of urinary incontinence during and after pregnancy is reduced with an intensive program of pelvic floor muscle exercises.'

Do the Kegel for incontinence

Women with stress incontinence, that is, those who regularly lose urine when coughing, sneezing or exercising, should especially benefit from these exercises. As women grow older it is important to keep the pelvic floor muscles strong because at menopause the muscles change and may weaken. A pelvic floor exercise routine helps to minimise the effects of menopause on pelvic support and bladder control.
Pelvic floor exercises may also be useful in conjunction with a bladder training program aimed at improving bladder control in people who experience the urgent need to pass urine frequently (urge incontinence). Bladder training is explained in the Continence Foundation of Australia 'Bladder Training' leaflet and fact sheet.

Other pelvic floor tips

• Use your pelvic floor muscles when you are afraid you might leak -- before you sneeze or lift something heavy. Your control will gradually improve.
• Avoid straight-leg sit ups and double-leg lifts, which put severe pressure on the pelvic floor and the back.
• Drink normally and don't go to the toilet 'just in case' -- only go when you feel that your bladder is full.
• Watch your weight -- extra weight puts strain on your pelvic floor muscles.

Why have other people downloaded 'Do the Kegel'?

Check out other people's reasons for getting their copy of 'Do the Kegel'

References

The American College of Obstetricians and Gynecologists