Ladies: Do Your Kegels, but Please Do Them Properly!

Andrew Siegel MD 11/26/2020 Happy Thanksgiving!

This image has an empty alt attribute; its file name is thanksgiving-turkeiy-homemade-stuffing.jpg
A stuffed turkey prepared for the holiday meal. Where the stuffing emerges from the body used to be the pelvic floor muscles, vital for pelvic health.

THANKSGIVING AND BLACK FRIDAY FREE BOOK: Starting today and continuing for 5 days, THE KEGEL FIX: Recharging Female Pelvic, Sexual and Urinary Healthis available as a free download on Amazon Kindle. If you desire a strong and fit pelvic floor, instrumental to improving and preventing pelvic health issues, this book is for you.

Since early adulthood, I have been enthusiastic about the vitality of healthy living (“Our greatest wealth is health”) as well as how numerous disease processes can be prevented by this practice. Having first developed a curiosity about the role of exercise in maintaining pelvic health while in urology residency at the Hospital of University of Pennsylvania, I became captivated with the concept at the time of my post-graduate fellowship training at UCLA. It is clear to me how pelvic health is an essential component of a healthy lifestyle.

Many years spent in the urology trenches has taught me that pelvic health is a neglected area of women’s health, despite the prevalence of pelvic floor problems. Pelvic exercises (Kegel exercises) are a vastly unexploited and misunderstood resource, despite their potential benefits. A fit and strong pelvic floor confers many advantages, including helping one prepare for pregnancy, childbirth, high impact sports, menopause and beyond.

I have found that most women have only a limited knowledge of pelvic anatomy and function. It has also become apparent to me that motivating women to exercise muscles that are not externally visible and are generally used subconsciously is a challenging task. Surprisingly, I have discovered that even women employed in healthcare and wellness (physical therapists, personal trainers and nurses included) oftentimes have difficulty becoming adept at pelvic conditioning and mastering their pelvic floors. When asked to clench their pelvic muscles, many women squeeze their butt, thigh or abdominal muscles, others lift up their bottoms as in a “bridge” maneuver in yoga class, and still many others strain as opposed to pulling up and in.

Dr. Arnold Kegel in the late 1940s was singularly responsible for popularizing pelvic floor exercises in women after childbirth.  Recently, there has been a resurgence of interest in the pelvic floor and the benefits of pelvic floor training and I am pleased to have contributed to this pelvic renaissance with the publication of The Kegel Fix book, a modern take on pelvic exercises that I wrote because of my frustration with the lack of solid guidance available for women who could benefit.

Pelvic floor muscle training can address numerous pelvic issues, including pelvic organ prolapse, sexual issues, stress urinary incontinence, overactive bladder/bowel, and pelvic pain due to pelvic muscle hypertensionThe Kegel Fix introduces home-based, progressive, tailored exercises consisting of strength, power and endurance training regimens that are customized for each specific pelvic floor problem. The book can be helpful not only for women suffering with these pelvic problems, but also for those who wish to maintain healthy pelvic functioning and prevent future problems.

It’s one thing to train your pelvic floor muscles, but another thing entirely to put pelvic proficiency to practical use. “Kegels-on-demand” (as opposed to static and isolated, out of context exercises) are the essence of pelvic floor training and a major emphasis of the book– the actionable means of applying pelvic conditioning to daily tasks and real-life activities to improve one’s quality of life.

Bottom Line: Conditioning one’s pelvic floor muscles and learning how to put this conditioning to practical use is a first-line, non-invasive, safe, and natural approach to improve one’s pelvic health and numerous common pelvic health issues, conferring benefits from bedroom to bathroom.

Wishing you the best of health and a happy and safe Thanksgiving to you and your family,

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Dr. Andrew Siegel is a physician and urological surgeon who is board-certified in urology as well as in female pelvic medicine and reconstructive surgery.  He is an Assistant Clinical Professor of Surgery at the Rutgers-New Jersey Medical School and is a Castle Connolly Top Doctor New York Metro Area, Inside Jersey Top Doctor and Inside Jersey Top Doctor for Women’s Health. His mission is to “bridge the gap” between the public and the medical community. He is a urologist at New Jersey Urology, the largest urology practice in the United States.  His latest book is Prostate Cancer 20/20: A Practical Guide to Understanding Management Options for Patients and Their Families. 

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Video trailer for Prostate Cancer 20/20

Preview of Prostate Cancer 20/20

Andrew Siegel MD Amazon author page

PROSTATE CANCER 20/20 is now available at Audible, iTunes and Amazon as an audiobook read by the author (just over 6 hours). 

Dr. Siegel’s other books:

FINDING YOUR OWN FOUNTAIN OF YOUTH: The Essential Guide to Maximizing Health, Wellness, Fitness and Longevity

PROMISCUOUS EATING— Understanding and Ending Our Self-Destructive Relationship with Food

MALE PELVIC FITNESS: Optimizing Sexual and Urinary Health

THE KEGEL FIX: Recharging Female Pelvic, Sexual, and Urinary Health

Video on THE KEGEL FIX

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One Response to “Ladies: Do Your Kegels, but Please Do Them Properly!”

  1. amusingword Says:

    Oh boy! What odd title to go with your stuffed turkey image! I strongly suggest buying the Hab-it DVD and using at least the first 22 minute workout 2-3 times a week. I prolapsed back in 2013 at age 54. I know of what I speak. I’m too heavy and out of shape to do the other workouts, but I know my CORE is strong now. I have always done the pelvic lifts and kegels while standing though. I have uterine and bladder prolapses. It’s the bladder that wants to bulge out though in spite of the exercises when I’ve been straining to go. I have since learned to get on my knees with my butt up in the air. Then I lower my head to the floor and somehow my bladder ends up resting on my pubic bone. Have your patients try that and see what they say.

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