Kegel Exercises: Learn more about this pelvic floor strengthening technique

Did you know that there are exercises capable of decreasing and / or controlling discomfort in the pelvic region? These are the so-called Kegel exercises, highly recommended by physical therapists for the relief of pain in pregnant or postpartum women and those with urinary incontinence problems.
Want to learn more about this type of exercise? So, continue with us! We interviewed a physical therapist who is an expert on the subject, who will clear up all her doubts.

What are Kegel exercises

According to physical therapist Patricia Ribeiro (CREFITO: 49049F), Kegel exercises were created in 1940 by an American doctor named Arnold Kegel, with the aim of reducing surgical interventions associated with sagging pelvic floor muscles (intimate region).

Kegel exercises were based on pompoarism, which is an ancient technique that originated in India, was perfected in Thailand and arrived in Brazil with Western adaptations. Both work the pelvic floor, but pompoarism has a more erotic and sensual connotation, using accessories such as Ben-wa balls, massager and vaginal cones, in which the woman trains contraction, relaxation, suction and expulsion movements.

Kegel exercises, in turn, are more used to strengthen the pelvic muscles, recommended for the control of urinary and fecal incontinence, bladder prolapse (fallen bladder) and also to improve postpartum sagging.

5 benefits of Kegel exercises

1. Strengthening the pelvic floor muscles;
2. Improvement of postpartum sagging;
3. Decreased bladder prolapses;
4. Reduction of surgical interventions;
5. Almost complete elimination of urinary incontinence.

There are many benefits, right? If you have any of the pelvic floor problems that Kegel exercises can help improve, don’t hesitate to look for a physical therapist to help you.

How to practice Kegel exercises

Physical therapist Patricia Ribeiro teaches that the first step should be to work on the patient’s body awareness, so that she can isolate the pelvic floor muscles from the glutes and abdomen, as if she were imagining that she is interrupting the pee. Then the following steps must be taken:

1. Empty the bladder;
2. Identify the pubic muscles (which stop peeing);
3. Perform 10 seconds of contraction and 10 seconds of relaxation, as many times as you can a day.

The physical therapist also points out that the exercises can be done lying down, sitting or standing. The gynecologist or physical therapist who accompanies you will be able to help you combine Kegel exercises with biofeedback devices, used to know if the muscles are contracting enough and for how long. There is also assistance provided by electrical stimulation (which helps to identify the pelvic muscles).

Finally, it is important to note that there is already an application on the market called Kegel Trainer, available on Android and iOS, to help people do the exercises correctly.

Videos to help you in practice

There are several videos that can help you visualize Kegel exercises. Take a look!

Kegel exercises for pregnant women

At 35 weeks pregnant, Mônica Medeiros decided to show on Youtube the Kegel exercises she has been doing to prepare for childbirth. Some of the exercises involve squats and hip lifts.

Postpartum Kegel exercises

After giving birth, Mônica Medeiros, from the previous video, showed the exercises she did to avoid problems caused in the postpartum period, such as diastasis. In the video, she had the participation of her physical therapist, Rafael Reis.

Kegel exercises for normal birth

Juliane Almeida, from the “Vida de Mulher” channel, wants her birth to be done naturally and, for that to happen in the best possible way, she has used Kegel exercises as a great ally. See her tips!

Now that you already know a lot about Kegel exercises, how about learning more about pompoarismo? Come with us!

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.