Kegels 4 women
Wed Jul 17, 2013 2:59 am
Hi All, I was reading up on Incontinence as someone I know has it, and was shocked to find that 1/3 of women suffer from pelvic floor muscle weakness, and 70% of them suffer in silence - not even seeing their GP - out of fear and embarrassment. Also, a recent survey of 1000 women aged under 30 found that 1 in 8 had urinary incontinence even though none of them had ever been pregnant, so it's not just an aging issue.
Gravity and stress are always going to have an effect on womens' pelvic floors. The problem is that there are just so many causes, even in the home. We've heard of the usual ones (overweight, pregnancy, giving birth, loss of estrogen at menopause) but there are so many other factors that we don't even consider and these are the ones I'm worried about (Lifting heavy weights at the gym - and I guess even a heavy baby!, high impact sports and exercises, constipation and straining, excessive coughing - bad news for hayfever sufferers and smokers, I'm afraid.... Athletics? Netball? Starjumps and weightlifting? Irritable Bowel Sydnrome? Pelvic floor training is a must.....
The problem is that we don't worry about this until it affects us and by the time we notice we're already in an advanced state of disrepair! So we really need to start early with pelvic floor exercises as a preventative. The focus needs to be on managing and improving the condition rather than hiding it!
So are any women out there trying kegels, and how have they found them as far as ease/regularity/improvement are concerned?
Gravity and stress are always going to have an effect on womens' pelvic floors. The problem is that there are just so many causes, even in the home. We've heard of the usual ones (overweight, pregnancy, giving birth, loss of estrogen at menopause) but there are so many other factors that we don't even consider and these are the ones I'm worried about (Lifting heavy weights at the gym - and I guess even a heavy baby!, high impact sports and exercises, constipation and straining, excessive coughing - bad news for hayfever sufferers and smokers, I'm afraid.... Athletics? Netball? Starjumps and weightlifting? Irritable Bowel Sydnrome? Pelvic floor training is a must.....
The problem is that we don't worry about this until it affects us and by the time we notice we're already in an advanced state of disrepair! So we really need to start early with pelvic floor exercises as a preventative. The focus needs to be on managing and improving the condition rather than hiding it!
So are any women out there trying kegels, and how have they found them as far as ease/regularity/improvement are concerned?
Re: Kegels 4 women
Sun Jul 21, 2013 10:31 pm
I haven't had any responses about my kegels question, so not sure if any women on this forum have tried it.
Anyway since I posted it a friend mentioned that she's come across this kegel device that she got from finessekegelvibe.com that's small and discreet, she even carries it around in her handbag. It comes with a dual biofeedback function - it vibrates when you're squeezing with the correct muscles, and it has audio feedback to guide you through a squeeze 'n relax routine.
There’s also an interesting article quoting a pelvic floor specialist who states that PFM weakness can be reversed within 4-6 weeks with controlled kegel exercises done correctly.
“Virtually every patient with pelvic organ prolapse can be helped with muscle rehabilitation,” says Dr. Brubaker MD, a renowned specialist in female pelvic medicine and reconstructive surgery. “My goal is always to bring her symptoms under control as quickly and simply as possible, which can be done by working with a pelvic floor physical therapist or nurse practitioner who is skilled at helping women use these muscles properly.”
You may be wondering why you can’t just do Kegel exercises on your own. Dr. Brubaker explains that “it’s critical to make sure you’re contracting the right muscles with just the right intensity and for the right amount of time.” One way to do this is with the help of biofeedback therapy, which allows you to identify when you’re contracting the correct muscles.
How long does it take to see results? “Very weak muscles take a longer time to rehabilitate,” says Dr. Brubaker. “But with a weekly session and daily home exercises, most women see progress in as little as 4 to 6 weeks.”
Reckon I might give that one a try too!
Anyway since I posted it a friend mentioned that she's come across this kegel device that she got from finessekegelvibe.com that's small and discreet, she even carries it around in her handbag. It comes with a dual biofeedback function - it vibrates when you're squeezing with the correct muscles, and it has audio feedback to guide you through a squeeze 'n relax routine.
There’s also an interesting article quoting a pelvic floor specialist who states that PFM weakness can be reversed within 4-6 weeks with controlled kegel exercises done correctly.
“Virtually every patient with pelvic organ prolapse can be helped with muscle rehabilitation,” says Dr. Brubaker MD, a renowned specialist in female pelvic medicine and reconstructive surgery. “My goal is always to bring her symptoms under control as quickly and simply as possible, which can be done by working with a pelvic floor physical therapist or nurse practitioner who is skilled at helping women use these muscles properly.”
You may be wondering why you can’t just do Kegel exercises on your own. Dr. Brubaker explains that “it’s critical to make sure you’re contracting the right muscles with just the right intensity and for the right amount of time.” One way to do this is with the help of biofeedback therapy, which allows you to identify when you’re contracting the correct muscles.
How long does it take to see results? “Very weak muscles take a longer time to rehabilitate,” says Dr. Brubaker. “But with a weekly session and daily home exercises, most women see progress in as little as 4 to 6 weeks.”
Reckon I might give that one a try too!
Re: Kegels 4 women
Mon Oct 21, 2013 11:25 am
Pardon my replying to an old thread, but I'm fecal incontinent and wanted to note for fellow sufferers that Kegels play an important role there, also.
Significantly strengthening the pelvic floor and the anal sphincter can take months to achieve, then continuing maintenance exercises. Unfortunately, it is not the most interesting form of exercise. There are apps available for smartphones which can break up the monotony.
--JD
Significantly strengthening the pelvic floor and the anal sphincter can take months to achieve, then continuing maintenance exercises. Unfortunately, it is not the most interesting form of exercise. There are apps available for smartphones which can break up the monotony.
--JD
Re: Kegels 4 women
Mon Oct 21, 2013 8:15 pm
Got a weak bladder... NO problem, there's an app for that... lol, is there anything that there is no app for yet? 
Puffy
Puffy
Re: Kegels 4 women
Fri Jan 31, 2014 2:28 pm
I have been doing Kegels since August (2013). They have had a dramatic positive effect on both my daytime urge accidents and night wetting. I do at least 3 sets/day, 10 reps/set (recommended by my HMO). On the downside, Kegels are not a lasting cure - one needs to keep up the good work, and I must admit that I have slacked off a bit in the recent past. As a result, I have had a few minor mishaps, mostly at night. I'm back on track now.
Wetters
Wetters
Re: Kegels 4 women
Mon Feb 03, 2014 2:13 pm
Wetters,
You are quite correct that we have to keep on doing Kegel exercises or we slowly lose the benefit. I have found that some of the apps available for the iPhone help to break up the monotony. I have been doing Kegels for about 18 months now and the results are significant.
I have been instructed in Kegels in a therapy clinic for bowel incontinence. The most embarrassing part was having to perform Kegel exercises while a female Ph.D. therapist had her gloved finger up my anus to check to see that I was performing them correctly!! Actually, the therapist was very professional - the embarrassment was my own problem.
I now am doing what I call advanced and dynamic Kegels (I do not know whether there is a correct name for this). The advanced Kegels involve performing the exercise while the body position works against maintaining a tight sphincter. The idea is to increase sphincter control beyond the basics in situations such as walking, swimming, climbing stairs, or being active in exercise or sports. Examples are performing Kegels, while lying on one's back, with one leg outstretched while the other leg is brought up to touch the chest and held, then reverse and repeat the exercise. Dynamic Kegelse involve performing the exercise while the legs are in motion such as the leg lift to the knee-chest position, then reverse and lift the other leg, all while maintaining the Kegel. Another is on the back and maintaining the Kegel while performing bicycle peddling motions.
As I use enemas to control my fecal incontinence, I see the results of the Kegels in my improved ability to retain the enema nozzle and also in less leaking during the enema and while raising off the floor to move to the toilet. That is TMI, but it is a visible and practical result for me as the effectiveness of my enemas has a direct impact on my bowel incontinence and my quality of life.
I have read several medical studies on Kegels for pelvic floor. They all agree that Kegels produce results. However, there is no consensus about how exactly to perform the exercise or how many to perform.
--JD
You are quite correct that we have to keep on doing Kegel exercises or we slowly lose the benefit. I have found that some of the apps available for the iPhone help to break up the monotony. I have been doing Kegels for about 18 months now and the results are significant.
I have been instructed in Kegels in a therapy clinic for bowel incontinence. The most embarrassing part was having to perform Kegel exercises while a female Ph.D. therapist had her gloved finger up my anus to check to see that I was performing them correctly!! Actually, the therapist was very professional - the embarrassment was my own problem.
I now am doing what I call advanced and dynamic Kegels (I do not know whether there is a correct name for this). The advanced Kegels involve performing the exercise while the body position works against maintaining a tight sphincter. The idea is to increase sphincter control beyond the basics in situations such as walking, swimming, climbing stairs, or being active in exercise or sports. Examples are performing Kegels, while lying on one's back, with one leg outstretched while the other leg is brought up to touch the chest and held, then reverse and repeat the exercise. Dynamic Kegelse involve performing the exercise while the legs are in motion such as the leg lift to the knee-chest position, then reverse and lift the other leg, all while maintaining the Kegel. Another is on the back and maintaining the Kegel while performing bicycle peddling motions.
As I use enemas to control my fecal incontinence, I see the results of the Kegels in my improved ability to retain the enema nozzle and also in less leaking during the enema and while raising off the floor to move to the toilet. That is TMI, but it is a visible and practical result for me as the effectiveness of my enemas has a direct impact on my bowel incontinence and my quality of life.
I have read several medical studies on Kegels for pelvic floor. They all agree that Kegels produce results. However, there is no consensus about how exactly to perform the exercise or how many to perform.
--JD
Re: Kegels 4 women
Mon Feb 03, 2014 4:41 pm
Hi, JD,
I'm happy that Kegels are working well for you with respect to fecal incontinence. I've just recently learned that they are effective for reducing urinary incontinence in men as well as women, and that they are also helpful for men for treating pain & swelling due to BPH & prostatitis, and for improving sexual function in both men and women. Unfortunately, in relation to Kegels, the finger thing is a necessary evil across the board.
I was diagnosed with Ulcerative Colitis in 1991. Although I have been in remission for several years, I completely understand the benefit of enemas.
Wetters
I'm happy that Kegels are working well for you with respect to fecal incontinence. I've just recently learned that they are effective for reducing urinary incontinence in men as well as women, and that they are also helpful for men for treating pain & swelling due to BPH & prostatitis, and for improving sexual function in both men and women. Unfortunately, in relation to Kegels, the finger thing is a necessary evil across the board.
I was diagnosed with Ulcerative Colitis in 1991. Although I have been in remission for several years, I completely understand the benefit of enemas.
Wetters