Kegel Exercises

It is the name given to the muscle exercises performed to strengthen the vaginal muscles surrounding the vagina in women. vaginal muscles; It is a muscle group located in the pelvis, surrounding the urinary opening, vagina and anus like a ring and attached to the skeletal system. They are called pubococcygeal muscles, vaginal muscles, pelvic floor muscles. Pubococcygeal muscles are 8-shaped. Its upper part is slightly wider and surrounds the vaginal entrance and urethra opening, and the lower part surrounds the anus. These muscles; It has important duties in protecting the organs in the abdomen, urination, defecation, normal birth, straining, sexual intercourse and orgasm.

What are Kegel exercises?

These are exercises in the form of tightening and releasing the pelvic floor muscles around the vagina. It is based on the development and strengthening of working and frequently used muscles. Kegel exercises to strengthen the vaginal muscles are the same as crunches to strengthen the abdominal muscles. Thanks to the strengthened vaginal muscles, the pleasure especially during sexual intercourse increases, orgasm becomes easier, and urinary system problems such as slight urinary incontinence can be prevented!

Strengthening these muscles makes it easier to have an orgasm during sexual intercourse as it increases sexual pleasure in both men and women. When the vaginal muscles are used less, giving birth, relaxation during pregnancy, wear and tear, and when the menopause period is entered, a decrease in the ability of the vaginal muscles to contract is observed.

While describing the vaginal muscle control or kegel exercises to understand the muscle strength and the patient’s condition during the examination, we see that many women do not feel and cannot tighten these muscles. Women generally try to do this exercise by tightening their abdominal or thigh muscles. The most accurate and easiest way to work these muscles; When you urinate, you should hold your urine and leave it at least 4-5 times. In this way, you can start the exercises by learning to use your muscles. Despite this, you did not feel or did not fully understand how to use the muscles; lie on your back, insert one or two fingers into the vagina. Just like holding urine, try to contract your muscles and grasp your finger inside the vagina. With this method, you can learn to use your muscles more easily.

How do you do Kegel exercises?

Tighten your vagina muscles just like holding urine, wait 5-10 seconds, then relax, stay relaxed for 5-10 seconds, then tighten the muscle again, hold for 10 seconds, rest for 10 seconds. Make sure that the contraction and relaxation times are not less than 10 seconds. Repeat this process 10-15 times. Try to do Kegel exercises 2 or 3 times a day. Do this exercise with your bladder empty. Do not practice these exercises while urinating. Do not stop doing these exercises before 6 months. It is ideal for you to continue the applications for life. You may not see results before 4-6 weeks. This period may be extended up to 3 months in advanced cases. If you feel pain in your stomach, hip and thigh muscles while doing these exercises, you are doing the movement wrong. Be patient!

How will it affect your sex life?

Kegel exercises that you do while the penis is inside the vagina during intercourse will make both you and your partner enjoy the event more, and will facilitate orgasm. With Kegel exercises, mild urinary incontinence problems that are seen at a young age and not due to bladder sagging will also disappear.

Kegel exercises are an important part of the treatment in the absence of orgasm, sexual reluctance, increasing pleasure, mild urinary incontinence, prevention of bladder, uterus and rectum sagging, normal birth preparation, and returning the loosened vaginal tissue to its former form after birth.

How much does Kegel exercise help you?

If you think that the tightness of your vagina has decreased; If this situation causes you to have complaints such as urinary incontinence, lack of sexual desire, not being able to enjoy sexual intercourse, not being able to have an orgasm, first of all, consult a gynecologist! Because if the cause of these complaints is anatomical, that is; If your vagina is enlarged due to childbirth, if your bladder is sagging, do Kegel exercises as much as you want, it will never provide a solution to you, and it will cause time loss and frustration. The only solution to these problems is surgery; Kegel exercises are never therapeutic on their own! It has more preventive and protective features! Recommended as an aid to medical or surgical treatment!

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