You've likely come across the term Kegels (and perhaps felt a twinge of guilt for not doing them enough), but do you truly understand their purpose? Contrary to the misconception that they "tighten your vagina," Kegel exercises are more about training and fortifying the pelvic floor muscles. Yet, many are unfamiliar with the location and function of the pelvic floor.
Essentially, the pelvic floor consists of internal muscles that provide support to the pelvic organs. For individuals with vaginas, this encompasses the uterus, vagina, bowel, and bladder. While pelvic floor health is essential for both genders, it tends to be overshadowed in discussions about vaginal well-being. Maintaining a healthy pelvic floor is paramount due to its significant impact on sexual, reproductive, and bowel functions.
The Significance of the Pelvic Floor
Bladder control, core stability, sexual function, postnatal recovery—your pelvic floor oversees and influences all these aspects. Given its substantial responsibilities, it's not surprising that pelvic floor issues are not only prevalent but also profoundly impactful. As you age, the strength of your pelvic floor muscles tends to diminish, a process that can be further influenced by factors such as pregnancy, childbirth, menopause, chronic constipation, and even high-impact sports like running.
Evaluating Pelvic Floor Health
Assessing the well-being of your pelvic floor often involves recognizing signs of dysfunction, commonly manifested as issues with bladder control—occasional leaking during activities like coughing, sneezing, or jumping. Unlike most muscles that connect bone to bone, the pelvic floor relies heavily on ligaments, making it susceptible to dropping down due to hormonal changes, such as those occurring during pregnancy and menopause. This shift can lead to instances of leakage.
However, incontinence is not exclusive to pregnant or menopausal individuals; in reality, 1 in 3 women experiences some form of incontinence at some point in their lives. While common, incontinence is not considered "normal" because most cases can be both prevented and treated, as elaborated later.
Additional indicators of pelvic floor dysfunction encompass lower back pain, challenges during childbirth, discomfort or pain during sexual activity or exercise, and, in severe instances, organ prolapse. Hypertonic pelvic floor muscles (constantly contracted) can contribute to myofascial trigger points (knots), heightened nerve sensitivity, or overall tightness, leading to significant discomfort during various activities.
Maintaining Pelvic Floor Health
Ensuring the well-being of your pelvic floor involves proactive and preventive care. Engaging in regular pelvic floor exercises, such as Kegels, serves to strengthen these muscles, thereby preventing and improving pelvic floor dysfunctions. An additional recommendation is the use of Kegel balls, which can enhance the effectiveness of your exercises.
Strengthening your pelvic floor muscles not only enhances continence but also contributes to improved core strength, stability, and posture, reducing the risk of organ prolapse. In the context of sexual health, correctly contracting and engaging these muscles during intercourse builds muscle strength, heightens sensation, and increases blood flow to the vagina, ultimately leading to more robust orgasms. Since orgasms involve a series of muscle contractions, well-trained muscles can generate more substantial contractions, translating to more fulfilling orgasms.
To initiate pelvic floor exercises, begin by identifying the location of these muscles. A practical method is attempting to halt urination midstream, but it's crucial to note that this should only be done to locate the pelvic floor muscles and should not become a regular practice, as it may lead to issues. Once identified, you can perform the exercises in any position. A fundamental Kegel exercise entails tightening your pelvic floor muscles as if lifting a small object, like a marble or blueberry. Hold this contraction for 3 seconds, then relax for a count of three. Ensure you avoid holding your breath and be mindful not to engage your abdominal, thigh, or buttock muscles. Repeat this exercise 10-15 times, at least three times a day. For those already experiencing pelvic floor dysfunction, a pelvic floor physical therapist can provide tailored recommendations for more specialized exercises.