How Kegels Can Benefit Menopausal Women
The main cause of stress incontinence in women is the weakening of pelvic floor muscles, usually from childbirth, and the loss of estrogen from menopause, which can weaken bladder muscles and the urethral sphincter (which keeps urine in your bladder). As a woman reaches age 50 and goes through menopause, she loses not just estrogen and much of the pelvic and bladder str
ength that youth (and estrogen) provided. One result can be temporary urinary incontinence like stress incontinence and urge incontinence or an overactive bladder.
Unfortunately, your ability to laugh after 50 can also make you pee!
The good news? Unlike some other losses women experience in menopause, this one can be reversed.
You can overcome the loss of pelvic strength with kegel exercise. Kegel exercises, can be done very discreetly, even in public without anyone knowing. Kegel exercises may help increase circulation to the pelvic area to keep tissue healthy and strong.
The movement you do when you hold urine in is the movement you make when practicing Kegels. Squeeze the muscles and hold for three seconds and release, then repeat 10 times. You should repeat this routine at least three times a day.
To make sure you are kegeling correctly, it should feel like you are pulling up your muscles and your vagina is tightening. You should sit or lie down when doing the exercises. Be sure to focus just on your pelvic floor muscles; your abs, butt or thighs should not be flexed.Breathing while you exercise is very crucial. These exercises are very effective for lost bladder control and especially for stress incontinence.Web