Kegel exercises, which are also known as pelvic floor muscle training, are easy and helpful in preventing pelvic floor problems like urinary incontinence. The pelvic floor muscles support various parts such as the rectum, small intestine, uterus, and bladder. These exercises can be done discreetly.
The importance and use of Kegel exercises
The pelvic floor muscles may be weakened by pregnancy, surgery, childbirth, aging, and obesity. Kegel exercises will be beneficial for you if you notice that you are leaking a few drops of urine when you laugh, cough, or sneeze. If you have urinary incontinence and fecal incontinence, these exercises are also valuable. However, overflow incontinence, or leaking small amounts of urine because of a full bladder, won’t be improved by Kegel exercises.
Even pregnant women can do Kegel exercises to prevent urinary incontinence. Women who are having problems reaching orgasm may also use these exercises along with sex therapy. Women’s heath and exercise in generally is important for the health of every woman.
How to start Kegel exercises
It may take some time and practice, but you can make things easier by finding the right muscles, perfecting your technique, maintaining your focus, and repeating the procedure regularly. First, you need to start by identifying your pelvic floor muscles. Do this by stopping urination in midstream. If you do this successfully, you already know where the pelvic floor muscles are.
Next, perfect your technique. Start by empting your bladder and lying on your back. Tighten the pelvic floor muscles and hold the contraction for about five seconds. Follow this with five minutes of relaxation. Repeat the procedure five times in a row. Once you’ve done that, repeat the procedure and try hold the contraction for ten seconds and relax for another ten seconds.
You need to learn to focus on the pelvic floor muscles and avoid flexing other muscles in the thighs, buttocks, or abdomen. Also try to breathe freely while doing the exercise.
It’s important to note that you should not do Kegel exercises to stop and start your urine stream. Doing this may actually weaken the muscles and make you more prone to urinary tract infection and incomplete emptying of the bladder.
Frequency and results of Kegel exercises
For best results, add Kegel exercises to your regular routine. Since it can be done discreetly, you can do it while you’re resting or even when you’re working. For example, you could do a couple of sets while you’re checking your email.
After regular Kegel exercises, results will begin to show. Within a few months you will have less frequent urine leakage. Don’t stop doing the exercises then. Continue with it and make it a permanent routine.
If Kegel exercises don’t seem to be helping, you might want to consider asking for some advice from a professional. Your doctor or health care provider could help you locate the correct muscles and give you some feedback on how you’re doing the exercise. Biofeedback training can be done by doctors. This is done by inserting a small probe in the vagina or rectum. This monitor measures the pelvic floor activity while you relax and contract the muscles, helping you see if you are working the right muscles properly.