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Kegel Exercises for Constipation

Constipation is an issue that receives very little attention, despite the fact that it affects almost everyone at some point during the course of their lives. Most people living with constipation suffer in silence, resorting to dose after dose of over-the-counter medication in hopes of curing their ailment. For those so afflicted, there is hope--you need not rely upon medicine to solve your problems any longer. Consistent practice of Kegel exercises can help alleviate your worries.

  1. Kegel Exercises

    • Kegel exercises were invented by Arnold Kegel, and were originally designed to help individuals with incontinence. Kegels have been recommended for a number of other uses since their inception--everything from spicing up one's love life to helping individuals suffering from constipation.

      Kegels work by strengthening the muscles of the pelvic floor, which is a "fishnet" structure of muscles running from the front of your pelvis to your anus. Normally, these muscles are rarely used and can become slack over time. However, through routine practice of Kegel exercises, muscle tone in this region can be dramatically improved, helping to cure the aforementioned conditions.

    Performing Kegels

    • Many people have difficulty locating the correct muscle groups for performing Kegels. The easiest way to locate them is by understanding that these are the muscles used to stop a flow of urine midstream. To condition yourself to mentally feel these muscles working, stop and restart the flow of urine several times the next time you have to use the restroom. Doing this over the course of several days will make you an expert at engaging your pelvic floor muscles on command.

      Once you have sufficient awareness of the muscles involved, sit on the edge of a chair with your hands on your legs. Breathe in deeply, feeling your stomach expand and the muscles of your pelvic floor sink. As you breathe out, gently tighten your pelvic floor muscles, raising them upward into your abdomen. Hold this position while you exhale, then inhale and release, repeating the cycle. Perform 10 to 20 Kegels per session, aiming for multiple sessions throughout the day for maximum benefit. Practice every day. After a few days to a few weeks, you will notice your constipation problems are markedly improved.

    An Advanced Variation

    • Once you are comfortable performing the normal "Kegel" and have seen improvements, try this advanced variation. Squeeze your pelvic floor muscles, holding for 1 second before releasing. Relax for 1 second. Now squeeze your pelvic floor muscles again, holding for 2 seconds before releasing. Rest for 2 seconds. Continue in this fashion until you can hold a strong contraction for 10 seconds or more. This will take the development of your pelvic floor muscles to the next level. Good luck.

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