You may have already contracted the muscles around the anus and perineum without really thinking about it, for example to hold a gas or momentarily interrupt a pressing craving. This contraction involves part of the pelvic floor.
Pelvic floor exercises, often called Kegel exercises, consist of contracting and then voluntarily relaxing these muscles. They can be useful in certain situations, including improving urinary control. The important thing is to perform them correctly and not to assign effects to them that they cannot guarantee.
What is an exercise in the pelvic floor?
The pelvic floor is a set of muscles that support several organs of the pelvis and participate in urinary and anal control. In both men and women, these muscles can be strengthened when they are weak, but they can also be too tight in some people.
A correct contraction resembles the action used to hold a gas: we feel a slight closure and a movement inward and upwards. The butt, thighs and abdominals should not need to contract strongly at the same time.
It is not recommended to train regularly by cutting the urine jet. This method can possibly help once to identify the muscles, but it is not a daily exercise.
What benefits can we expect?
Improve urinary control
Pelvic floor strengthening is one of the approaches used for certain forms of urinary incontinence. It may be particularly relevant after childbirth, after certain surgical procedures or when the muscles have lost strength.
The results are not instantaneous. As with any muscle group, regularity counts more than a very intense session.
Help Anal Control
These muscles also participate in the control of gases and stools. In some situations of weakness, an adapted program can improve control. In case of anal incontinence, pain or persistent digestive problems, it is better to seek advice from a professional rather than relying only on exercises done alone.
Participate in sexual function
The pelvic floor is also involved in the sexual response. In some people, better muscle control can improve the perception of contractions and the feeling of mastery. In men, pelvic floor exercises are sometimes integrated into the management of certain urinary or sexual disorders; In women, they can help when the problem is actually related to muscle weakness.
This does not mean that they systematically increase orgasm, prevent prostate disorders or replace medical treatment.
And the hemorrhoids or the prostate?
Anal contractions are sometimes presented as a method of «preventing hemorrhoids» or «decongesting the prostate». These claims are too simplistic.
Hemorrhoids are particularly favored by constipation, pushing efforts and other factors. The most useful measures go through good intestinal habits, a suitable diet, sufficient hydration and medical care when the symptoms are important.
Similarly, pelvic floor exercises should not be presented as a means of preventing prostatitis or an increase in prostate volume. If you have pain, difficulty urinating, blood in urine, fever or persistent symptoms, check out.
How to simply start?
Sit in a comfortable, lying or sitting position. Once the right muscles are identified:
- Gently contract the pelvic floor without blocking your breathing.
- Hold the contraction for a few seconds if it remains comfortable.
- Release the muscles completely for at least as long as contraction.
- Repeat several times, favoring the quality of the movement.
For a beginner, it is not necessary to perform dozens of strong contractions. Start with a small series and gradually increase according to your comfort.
You can also alternate short contractions with a few longer contractions. The goal is never to tighten as much as possible.
Relaxation is as important as contraction
An often forgotten point is that the pelvic floor can be too tense. In this case, adding even more contractions can increase discomfort, pelvic pain or certain sexual difficulties.
After each contraction, take the time to actually release the area. Breathe normally and avoid tightening your buttocks or belly.
If you already have pelvic pain, a feeling of permanent tension, pain during intercourse or difficulty urinating, a physiotherapist specializing in pelvic rehabilitation can determine if you need reinforcement, relaxation or both.
In which cases should we avoid forcing?
Stop exercise in case of pain. After a recent surgery, a complicated delivery, a lesion of the pelvic area or in the presence of significant urinary or anal symptoms, seek advice before starting an intensive program.
It is also not necessary to make contractions every hour. Muscles need recovery, and excess workout can be counterproductive.
A little routine is better than an excessive session
Pelvic floor exercises have the advantage of being able to be carried out discreetly and without equipment. But their effectiveness depends above all on the proper identification of the muscles and on a program adapted to the problem that one wishes to correct.
A few regular minutes, with controlled contractions and complete relaxation, are more useful than a long series made with bad technique. If you are unsure whether these exercises fit your situation, a professional trained in pelvic rehabilitation can show you movement and adapt the program.
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