Kegel exercise
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2008-07-16T16:45:32Z
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Reverted edits by [[Special:Contributions/122.167.179.68|122.167.179.68]] to last version by Graham87 (using [[WP:HG|Huggle]])
A '''Kegel exercise''', named after [[Arnold Kegel|Dr. Arnold Kegel]], consists of contracting and relaxing the muscles which form part of the [[pelvic floor]] (sometimes called the "Kegel muscles").
== Explanation ==
The aim of Kegel exercises is to fortify [[muscle tone]] by strengthening the [[pubococcygeus muscle]]s of the [[pelvic floor]]. Kegel is a popular prescribed exercise for [[pregnant]] women to prepare the [[pelvic floor]] for physiological stresses of the later stages of [[pregnancy]] and vaginal [[childbirth]]. Kegels exercises are said to be good for treating [[vaginal prolapse]]<ref>[http://www.emedicinehealth.com/vaginal_prolapse/article_em.htm eMedicineHealth: Vaginal Prolapse]</ref> and preventing [[uterine prolapse]]<ref>[http://www.nlm.nih.gov/medlineplus/ency/article/001508.htm#Prevention MedlinePlus Medical Encyclopedia: Uterine prolapse]</ref> in women; and for treating [[prostate]] pain and swelling resulting from [[benign prostatic hyperplasia]] (BPH) and [[prostatitis]] in men. Kegel exercises may be beneficial in treating [[urinary incontinence]] in both men and women.<ref>[http://www.nlm.nih.gov/medlineplus/ency/article/003975.htm MedlinePlus Medical Encyclopedia: Kegel exercises]</ref> Kegels exercises may also increase sexual gratification.
Kegel exercises are also known as '''pelvic floor exercises''', or simply '''Kegels'''.
==Benefits for women==
Factors such as [[pregnancy]], [[childbirth]], aging and being [[overweight]], and abdominal surgery such as cesarean section, often result in the weakening of the pelvic muscles. Kegel exercises are useful in regaining pelvic floor muscle strength in such cases.
===Urinary incontinence===
The consequences of weakened pelvic floor muscles may include urinary or bowel incontinence, which may be helped by therapeutic strengthening of these muscles. A [[meta-analysis]] of [[randomized controlled trials]] by the [[Cochrane Collaboration]] concluded that "PFMT [Pelvic floor muscle training] be included in first-line conservative management programmes for women with stress, urge, or mixed, urinary incontinence...The treatment effect might be greater in younger women (in their 40's and 50's) with stress urinary incontinence alone...".<ref name="pmid16437536">{{cite journal |author=Hay-Smith EJ, Dumoulin C |title=Pelvic floor muscle training versus no treatment, or inactive control treatments, for urinary incontinence in women |journal=Cochrane database of systematic reviews (Online) |volume= |issue=1 |pages=CD005654 |year=2006 |pmid=16437536 |doi=10.1002/14651858.CD005654}}</ref>
===Pelvic prolapse===
The exercises are also often used to help prevent [[prolapse]] of pelvic organs. A [[meta-analysis]] of [[randomized controlled trials]] by the [[Cochrane Collaboration]] concluded that "there is some encouragement from a feasibility study that pelvic floor muscle training, delivered by a physiotherapist to symptomatic women in an outpatient setting, may reduce severity of prolapse".<ref name="pmid17054190">{{cite journal |author=Hagen S, Stark D, Maher C, Adams E |title=Conservative management of pelvic organ prolapse in women |journal=Cochrane database of systematic reviews (Online) |volume= |issue=4 |pages=CD003882 |year=2006 |pmid=17054190 |doi=10.1002/14651858.CD003882.pub3}}</ref>
===Sexual function===
Regular Kegel exercise can also increase [[sexual pleasure]] for the [[woman]] and her male partner.{{Fact|date=September 2007}} It is said that such exercises make the vagina tighter. Also, after [[childbirth]], practicing pelvic floor contractions during vaginal sex will allow the woman immediate feedback from her partner, who can tell her whether they can feel her muscles tightening. A newly [[postpartum]] woman - who has yet to return to sexual intercourse - can retrain her pelvic floor muscles to their pre-pregnancy strength and tone by inserting two or three fingers, or a [[dildo]] into her vagina and squeezing them with pelvic floor contractions. Specially designed barbells and weighted insertable devices are available for this purpose.
==Benefits for men==
Though most commonly used by women, men can also use Kegel exercises. They are used to strengthen the [[Pubococcygeus muscle|pubococcygeal muscle]] and other muscles of the [[pelvic diaphragm]]. Kegels can help men achieve stronger erections and gain greater control over ejaculation. The object of this may be similar to that of the exercise in women with weakened pelvic floor, i.e. to increase bladder and bowel control and sexual function.
===Incontinence===
Regarding postprostatectomy urinary incontinence, a [[meta-analysis]] of [[randomized controlled trials]] by the [[Cochrane Collaboration]] found that "there may be some benefit of offering pelvic floor muscle training with biofeedback early in the postoperative period immediately following removal of the catheter as it may promote an earlier return to continence".<ref name="pmid17443512">{{cite journal |author=Hunter KF, Glazener CM, Moore KN |title=Conservative management for postprostatectomy urinary incontinence |journal=Cochrane database of systematic reviews (Online) |volume= |issue=2 |pages=CD001843 |year=2007 |pmid=17443512 |doi=10.1002/14651858.CD001843.pub3}}</ref>
===Sexual function===
There are said to be significant benefits for the problem of premature ejaculation from having more muscular control of the pelvis.<ref>[http://www.hawaii.edu/hivandaids/Medical%20Management%20Of%20Premature%20Ejaculation.pdf Management of premature Ejaculation, Baum and Spiedler, Medical concepts of human sexuality 2001]</ref> It is also possible that strengthening the pelvic floor may allow some men to achieve a form of [[orgasm]] without allowing [[ejaculation]], and thereby perhaps reach multiple 'climaxes' during sexual activity. {{Fact|date=January 2008}}
In men this exercise lifts up the [[testicles]], also strengthening the [[cremaster muscle]] as well as the [[anal sphincter]], as the anus is the main area contracted when a Kegel is done. This is because the pubococcygeus muscle begins around the anus and runs up to the urinary sphincter. Men should be patient when they begin Kegel exercises as it may take 4 to 6 weeks to see a substantial difference. Women are able to add resistance to the exercise through isometrically gripping a hard object (such as a [[Kegel exerciser]]), or by compressing an object such as foam, but there are no techniques that would be as effective at adding resistance to male Kegel exercises.
==Performing Kegels==
A popular way to identify the pelvic muscles in men and women is to stop the flow of urine midstream. This is accomplished by contracting the pelvic floor muscles. Restarting the flow of urine is accomplished by releasing the pelvic floor muscles. Once identified this way, the pelvic floor muscles can be contracted and released independently of controlling urination. Kegels are most frequently performed in sets. Here are a few techniques:
* Quick pumps - do 15 reps of quick pumps, pause for 30 seconds and repeat. Start at 15 and work your way up to 100 reps two times a day.
* Hold and release - contract the muscle slowly and hold for 5 seconds, release slowly. Work your way to at least 25 reps two times a day.
* Elevator - slowly contract 1/3 of the way, pause, then 2/3 of the way, pause, then all the way. Do 10 reps two times a day.
== See also ==
* [[Ben Wa balls]]
* [[Taoist sexual practices]]
==References==
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{{reflist}}
== External links ==
* [http://www.kegelmasterblog.com/kegel-exercises-reduce-urinary-incontinence-in-women-study-confirms/ Kegel Exercises Reduce Urinary Incontinence in Women]
* [http://continenceconnection.typepad.com/my_weblog/finding_humor_in_incontinence/index.html Kegel Exercise Song]
* [http://kidney.niddk.nih.gov/kudiseases/pubs/exercise_ez/index.htm NIDDK public domain guide to pelvic muscle exercises (for women)]
* [http://sexuality.about.com/od/anatomyresponse/ht/kegelsmen.htm How to do Kegel Exercises (for men)]
* [http://www.amazingkegelmaster.com/kegel-exercises-as-seen-on-oprahcom/ Kegel Exercises, As Seen On Oprah.com]
* [http://www.icame.com/female-sexuality/female-sexual-anatomy-vagina-size/all-about-kegel-exercises The Benefits of Kegel Exercises]
* [http://www.kegelblog.com/ The Blog About Kegel Exercises]
[[Category:Sexual health]]
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[[ru:Упражнения Кегеля]]