How to Control Urinary Incontinence via Regular Kegel Exercises
Urinary incontinence is one of the common forms of incontinence that affects more than half of the American adult population. Incontinence is when the individual gradually loses control over his urine. If left uncured, urinary incontinence may lead an individual to imprison himself at home, in the comfort of a near and easily accessible bathroom.
Before the only known cure to incontinence is surgery, which is quite expensive for the average earner. Aside from allocating sufficient money for the surgical procedure, one would also need to allot time for recovery.
Fortunately, these timely and costly surgeries can now be disregarded! Thanks to Dr. Arnold Kegel who developed the kegel exercises. These are specific exercises that focus on strengthening and toning pelvic floor muscles. These muscles are generally responsible for the control of urine.
Aging – coupled with heavy lifting, pregnancy, and childbirth – gradually weakens our pelvic floor muscles. As they start to weaken, it is when an individual starts to lose control over his or her urine. Through kegel exercises, however, pelvic floor muscles are contracted and relaxed repeatedly (similarly with other types of exercise). As a result, pelvic floor muscles become stronger and more toned.
Performing Kegel Exercises
To achieve maximum results, start doing kegel exercises now and make it part of your daily routine. The more frequent you do it, the better results you will get. It is not difficult to perform kegel exercises. You can practically do it anywhere – in the car, talking on the phone, watching TV, or reading your emails.
If you are just beginning to do kegel exercises, however, it is best to start slowly and in minimal repetitions per day. Gradually increase your repetitions, strength of contraction, and the length of time you contract your pelvic floor muscles.
There are different ways to perform kegel exercises:
1. Slow Kegels
If you want to effectively strengthen your pelvic floor muscles, you need to do slow kegel exercises. You can do this by contracting your pelvic floor muscles – similarly with what you do when stopping the flow of your urine but with an empty bladder.
2. Quick Kegels
To gain control of your bladder, you’ll need to do quick kegels by alternately contracting and relaxing your pelvic floor muscles at a rapid pace.
3. Kegel Endurance
To tone your pelvic floor muscles, increase the time you allot for contracting your pelvic floor muscles. On the other hand, it is best to gradually increase the time rather than jumping to a few seconds from your original of 10 seconds.
Like many other types of exercise, it is better to complement kegel exercises with abdominal crunches. Additionally, you can also do push-ups, leg lifts, squats, hamstring curls, and dumbbell exercises could also help you maximize the benefits of kegel exercises! Do these types of exercise routine everyday and you will surely get rid of that pesky incontinence issues.