Kegel Exercises: Strengthen Your Pelvic Floor Muscles for Better Health.

INTRODUCTION;

Kegel exercises, also known as pelvic floor muscle training, are simple yet powerful workouts that help strengthen the muscles of the pelvic floor. These exercises are especially beneficial for women during and after pregnancy, people with urinary incontinence, and even men recovering from prostate surgery.

At Physio360, we guide patients through proper Kegel techniques to ensure safe, effective, and lasting results.

What Are Kegel Exercises?

Kegel exercises target the pelvic floor muscles—the group of muscles that support the bladder, uterus (in women), rectum, and small intestine. These muscles form a hammock-like structure and play a crucial role in:

• Urinary control

• Bowel control

• Sexual health

• Pelvic organ support

  
  

Benefits of Kegel Exercises.

Performing Kegels consistently can lead to significant improvements in pelvic floor strength and overall well-being. Here's how:

For Women:

• Prevent or reduce urinary incontinence (especially post-pregnancy)

• Manage pelvic organ prolapse

• Enhance sexual satisfaction

• Aid in postpartum recovery

For Men:

• Improve bladder and bowel control

• Support prostate health

• Enhance erectile function

• Reduce dribbling after urination

  
  

How to Identify Your Pelvic Floor Muscles.

Before starting Kegel exercises, it's crucial to identify the correct muscles.

Try this:

• While urinating, try to stop the flow of urine midstream. The muscles you engage are your pelvic floor muscles.

• Another method is to imagine trying to hold in gas—this also engages the pelvic floor.

⚠ Note: Avoid performing Kegels during urination frequently, as it can cause bladder problems.

How to Perform Kegel Exercises – Step-by-Step..

At Physio360, we ensure our clients perform each repetition correctly to avoid strain and maximise results.

Step 1: Get Comfortable

• Sit or lie down in a relaxed position.

Step 2: Contract the Muscles

• Gently squeeze and lift your pelvic floor muscles.

• Avoid tightening your abdomen, thighs, or buttocks.

Step 3: Hold the Contraction

• Hold for 3 to 5 seconds at first.

• As you gain strength, aim for 10 seconds.

Step 4: Relax

• Slowly release the contraction and rest for the same amount of time.

Step 5: Repeat

• Do 10–15 repetitions, 3 times a day.

  
  

Kegel Exercise Routine Plan by Physio360.

Week	Hold Time	Repetitions	Frequency
Week 1–2	3–5 seconds	10 reps	3 times/day
Week 3–4	6–8 seconds	12 reps	3 times/day
Week 5+	10 seconds	15 reps	3 times/day

🕒 Consistency is crucial! It may take 4–6 weeks to see results, but the advantages are enduring.

❌ Common Mistakes to Avoid

• ❌ Holding your breath during contraction

• ❌ Engaging the wrong muscles (e.g., thighs, glutes, or abs)

• ❌ Overdoing the reps, leading to muscle fatigue

• ❌ Skipping sessions and expecting quick results

At Physio360, our physiotherapists provide one-on-one training and biofeedback to ensure correct form and progression.

Who Should Do Kegel Exercises?

Kegel exercises are recommended for:

• 🤰 Pregnant women and new mothers

• 👩 Women with urinary incontinence or pelvic organ prolapse

• 👴 Men post-prostate surgery or experiencing urinary leakage

• 🧓 Elderly individuals with bladder control issues

✅ At Physio360, we tailor pelvic floor programs to each person according to their specific condition and health objectives.

How Physio360 Can Help You

Physio360, located in Chennai, offers specialised physiotherapy services including:

• Pelvic floor assessment using EMG biofeedback

• Customised Kegel exercise plans

• Postnatal rehabilitation and continence training

• Manual therapy and strengthening for pelvic stability

• Guidance on lifestyle modifications and ergonomics

Our expert physiotherapists, led by Dr. Sakthi Vinayagam, use evidence-based techniques to help you achieve maximum recovery and maintain pelvic health.

Call-to-Action.

🎯 Don't let pelvic floor problems affect your quality of life! Get guided support and lasting relief with Kegel exercise training at Physio360.

📍 Visit Physio360 Centre in Chennai📞 Book your consultation today! www.physio360.in.

REFERENCE AND RESEARCH ARTICLE :

1.Kegel Exerciseshttps://pubmed.ncbi.nlm.nih.gov/32310358/.

2.Effect of Kegel Exercises on the Management of Female Stress Urinary Incontinence: A Systematic Review of Randomised Controlled Trialshttps://www.researchgate.net/publication/279234579_Effect_of_Kegel_Exercises_on_the_Management_of_Female_Stress_Urinary_Incontinence_A_Systematic_Review_of_Randomized_Controlled_Trials.