Kegel

Kegel exercises are a form of pelvic floor training designed to strengthen the muscles that support the pelvic organs, including the bladder, uterus, and rectum. The exercises were introduced by Arnold Kegel in 1948 as a treatment for urinary incontinence in women and have since been applied to people of all genders. The term 'Kegel' is commonly used to describe the act of contracting and relaxing the pelvic floor muscles.

Anatomy and technique: The pelvic floor comprises several muscles, notably the pubococcygeus. To perform Kegels, contract these muscles as if stopping urine, then relax. Do not tense the abdomen, buttocks, or thighs. A common routine is five-second holds with five-second rests, 10 to 15 repetitions per set, two to four times daily. There are also rapid 'quick flicks' and longer holds for endurance.

Indications: Kegels are used to treat or prevent urinary incontinence in men and women, reduce pelvic organ prolapse symptoms, assist postpartum recovery, and may improve sexual function for some people. They are sometimes recommended after prostate surgery or during pregnancy, under medical guidance.

Evidence and safety: Systematic reviews show moderate benefits for stress and mixed incontinence in women and after prostate treatment in men, with varying quality. Benefits for prolapse and sexual function are less certain. Safety is favorable when done correctly; contraindications include acute pelvic pain, ongoing vaginal infections, or documented pelvic floor dysfunction. Overly forceful or excessive routines can cause muscle fatigue or pain; if unsure, a pelvic health professional can provide guidance.

Variants and tools: Training can include fast-twitch contractions for quick cycles, slow holds for endurance, and biofeedback or electrical stimulation in clinical settings. Proper education and gradual progression improve outcomes.