Kegels: What? Why? How?
- The first description of pelvic floor muscle exercises was established in 1948 by Arnold Kegel for the management of pelvic floor strengthening [2].
- The Kegel exercise (also known as kegels) is a pelvic floor exercise that can be done to strengthen the muscles that surround part of the vagina, rectum, and urethra. These are the same muscles that hold your pelvic organs in place and are recruited to stop the flow of urine [4][14].
- Kegel exercises involve the conscious and voluntary alternating contraction (tightening) and relaxation (releasing) the pelvic floor muscles [2][4].
- Kegel exercises can be done by people with a penis or vulva!
- Majority of individuals have never practiced Kegel exercises at any point in their lives [2].
Benefits
- When performed correctly, kegel exercises help strengthen the pelvic floor muscles [3].
- Kegel exercises improve sexual function by increasing genital blood flow and subsequent genital sensation [1][2]. Research also shows that kegels improve arousal, orgasm, and libido [2].
- Kegels can prevent pelvic floor dysfunction and sexual dysfunction [2].
- The benefit of this exercise can relieve symptoms from various problems that result from weakened pelvic floor muscles, such as childbirth [4].
- Kegels are a cost-effective treatment for pelvic floor dysfunctions and differ from other therapies in that individuals can perform them by themselves anytime, anywhere, and while doing other work [2].
How to Do a Kegel
A Kegel exercise is similar to the feeling of having to hold in your urine – you relax and tighten the muscles that control urine flow. It is important to identify the correct muscles to tighten for a proper kegel exercise.
Next time you have to urinate, start to go and then try to stop. Feel the muscles in your vagina , bladder, or anus get tight and move up – these are your pelvic floor muscles. Get to know them, befriend them.
Kegels can be done laying down, sitting up, or even standing up.
- Tighten your pelvic floor muscles. Hold tight and count 3 to 5 seconds.
- Relax the muscles and count 3 to 5 seconds.
- Repeat as many times as you can.
Kegels can be done every day, even multiple times a day.
Check out this website for more information on how to practice kegel exercises:
Weighted Kegels with Kegel Cherries
Our Kegel Cherries are designed to help you on your journey to a stronger pelvic floor.
How to use EngErotics’ Kegel Cherries
Step One: The Washing:
- Wash your hands thoroughly with soap.
- Wash your Kegel Cherry with warm water and antibacterial soap.
- Dry them off with a clean towel.
Step Two: Get Comfortable
- Lie down in a comfortable position.
- You want to be in a relaxed area and release any tension you may have, especially in your pelvic area.
- Rub an appropriate amount of Oh!Nectar Massage Oil or Our Soothing Salve Stick on your vagina and the cherries so they’re easy to insert.
- A little goes a long way!
Step Three: Insertion
- Slowly and steadily insert the cherry.
- You will want to start with the lightest weight first and gradually work up to the heavier cherries.
- Tighten your pelvic floor muscles to hold your Kegel Cherry inside of you.
- Repeat for as many repetitions as you’re comfortable.
- Gradually work up to more repetitions.
- Slowly remove the Kegel Cherry when you are done.
- Feel free to reapply the Oh!Nectar or Salve Stick for easy removal.
For partner or solo play, you can try keeping the cherries in and experimenting with your pleasure and other erogenous zones.
https://www.engerotics.com/intimacy/3-ways-to-discover-what-you-sexually-like/
After you remove the Kegel Cherry:
- Run them under warm water.
- Thoroughly clean them with antibacterial hand soap or an antibacterial toy cleaner.
- Rinse them off under water to wash off excess residue.
- Pat them dry with a clean towel.
- You may want to let them air dry for an hour or two to ensure that they’re completely dry before you put them away.
- Once they’re dry, store them in a case of their own.
Sales:
Pelvic Floor bundle: https://www.engerotics.com/product/pelvic-floor-health-bundle/
Citations
[1] Beji NK, Yalcin O, Erkan HA. The effect of pelvic floor training on sexual function of treated patients. Int Urogynecol J. 2003;14(4):234–38.
[2] Chidiebele, P. O., Ginikachukwu, T. N., Ede, S., Ezeigwe, A. U., Sylvester, C. C., & Emelie, M. A. (2023). Comparison of self-reported ability to perform Kegel’s exercise pre- and post-coital penetration in postpartum women. Libyan Journal of Medicine, 18(1) doi:https://doi.org/10.1080/19932820.2023.2199969
[4] Eickmeyer, S. (2017). Anatomy and physiology of the pelvic floor. In Phys Med Rehabil Clin N Am (Issue 3). https://doi.org/info:doi/
[3] Mohktar, M. S., Ibrahim, F., Mohd Rozi, N. F., Mohd Yusof, J., Ahmad, S. A., Su Yen, K., & Omar, S. Z. (2013). A quantitative approach to measure women’s sexual function using electromyography: a preliminary study of the Kegel exercise. Medical science monitor : international medical journal of experimental and clinical research, 19, 1159–1166. https://doi.org/10.12659/MSM.889628
