Kegel exercises are a powerful and useful tool in the treatment of pelvic floor dysfunction, and through telerehabilitation, we can provide our patients with personalised care from the comfort of their own homes.
In this article, we will explore the importance of Kegel exercises and how telerehabilitation can enhance their effectiveness in strengthening the pelvic floor. Join us to discover how to improve the quality of life of our patients through these simple but effective exercises!
The pelvic floor and its relevance to health
The pelvic floor, that complex and often forgotten structure, plays a crucial role in our well-being. It is made up of a set of muscles that support the internal organs, control the bladder and rectum, and play a key role in sexual function. Unfortunately, these muscles can be weakened by various causes, such as pregnancy, childbirth, lack of oestrogen in post-menopausal women, among other factors.
Benefits of Kegel exercises
Kegel exercises have proven to be a simple but highly beneficial practice for strengthening the pelvic floor in men and women of all ages. Its numerous benefits include:
- Prevention and treatment of incontinence: Strengthening the pelvic floor helps to control the bladder and prevent involuntary urine leakage, especially after childbirth or in old age.
- Improved sexual function: These exercises can increase sensitivity and improve sexual function in both men and women.
- Postpartum recovery: Women who do Kegel exercises during and after pregnancy can speed up recovery of the pelvic floor muscles.
Telerehabilitation and Kegel Exercises
The recommended frequency of Kegel exercises may vary according to individual needs and the condition of each person’s pelvic floor. However, it is generally suggested to do these exercises at least three times a day. Therefore, telerehabilitation is an ideal solution to achieve the frequency prescribed by the professional, without losing the monitoring, follow-up and guidance to perform the exercises correctly, from the privacy and comfort of home.
The right frequency and technique
A common question among our patients is the recommended frequency of Kegel exercises. While it may vary according to individual needs, in general, it is suggested to do the exercises at least three times a day.
For correct technique it is essential that our patients learn to identify the pelvic floor muscles and concentrate on squeezing and lifting them without straining the buttocks, adductors or abdomen.
There are different exercises depending on the type and speed of contraction and the position in which they are performed. The ideal is to start with the most basic ones to understand the technique and then progress by exercising in different positions and rhythms, progressively increasing the difficulty.
One of the most basic exercises is the slow Kegel lying down.
- Lie on the floor with your knees bent and your feet flat on the floor.
- Identify your pelvic floor muscles: To do this, imagine that you are stopping the flow of urine in the middle of urination or that you are squeezing the muscles to prevent a gas leak. The muscles you feel contracting are the pelvic floor muscles.
- As you exhale, gradually squeeze these muscles and feel them contract.
- Once you have reached maximum contraction, hold the position for 5 to 10 seconds.
- After holding the contraction, relax the pelvic floor muscles in a gradual and controlled manner. Feel the tension release.
- Rest twice as long as the duration of the contraction before starting another set. For example, if you held the contraction for 5 seconds, rest for 10 seconds before repeating the exercise.
- Perform 10 to 15 repetitions of slow contractions in each set. You can start with 1 or 2 sets at first and progressively increase as you become more comfortable and stronger.
Another slightly more challenging exercise is the seated quick Kegel:
- Find a comfortable chair or surface to sit on. Make sure you are in a relaxed position but with your back straight and your feet flat on the floor.
- Identify your pelvic floor muscles.
- Begin to perform quick, gentle contractions of your pelvic floor muscles. Imagine that you are “snapping” these muscles. Do this as if you were doing a rapid series of pulses.
- After each set of rapid contractions, be sure to completely relax your pelvic floor muscles before starting the next set.
- Perform 10 to 15 repetitions of quick contractions in each set. You can start with 1 or 2 sets at first and then gradually increase as you become more comfortable and stronger.
Precautions for both exercises:
- Remember not to contract the glutes, adductors or abdomen.
- It is important not to hold your breath during the exercise, but to continue breathing normally.
- Respect the breaks.
It is essential to emphasise that for proper treatment, an initial assessment by a specialised professional is essential in order to achieve a correct assessment of the patient’s condition, set goals and design a personalised treatment. In addition, it is crucial that the professional makes sure that the patient has achieved the appropriate technique before giving the option of telerehabilitation.
The key: Consistency and personalisation
As with any exercise, the key to optimal results is consistency. It is important that our patients perform Kegel exercises regularly, rather than doing many exercises in one day and then forgetting about them for several days. Personalisation is equally crucial, as each patient has unique needs and may require specific attention. As specialist physiotherapists, we can assess each patient’s pelvic floor function and design a personalised exercise plan to suit their needs and goals.
The combination of Kegel exercises and telerehabilitation offers a powerful tool to strengthen the pelvic floor and improve our patients’ quality of life. These simple but effective exercises can prevent and treat urinary incontinence, improve sexual function and speed postpartum recovery. As physiotherapists, we have the opportunity to provide personalised care and guide our patients towards a healthier and more active future. If you are interested in exploring telerehabilitation and Kegel exercises, don’t hesitate to contact our specialists and join this revolution in pelvic floor care!
