Straighten pelvic floor muscles with kegel exercises
If you do kegel exercises soon enough, it can help you to prevent urinary incontinence or prepare for childbirth. Find out how you can do people kegel exercises correctly.
Kegel exercises can straighten the pelvic floor muscles, that support the uterus, bladder and bowel. If you perform kegel exercises on daily basis and keep your pelvic floor muscles well toned, you may reduce risks of incontinence and similar problems as you get older. Kegel exercises can help you control urinary incontinence.
Conditions that put stress on your pelvic floor muscles:
- A chronic cough
- Predisposition to week connective tissue
- Being overweight
the effects of pelvic organ prolapse may cause uncomfortable pelvic pressure to leakage of urine or feces. Fortunately, kegel exercises can straighten pelvic muscles and delay or prevent pelvic organ prolapse.
Kegel exercises may be helpful to women who have persistent problems reaching orgasm.
How to do kegel exercises
This is what you can do to learn how to contract and relax your pelvic muscles.
1. Find the right muscles
Try to stop the flow of urine while you’re going to the bathroom. If you succeeded then you have got the basic move. Or try another method: insert a finger inside your vagina and try to squeeze the surrounding muscles. You should feel how your vagina tightens and your pelvic floor move upward. Relax your muscles and feel your pelvic floor move down to the starting position. As your muscles become stronger you will get experienced with the exercises.
However, don’t make a habit of starting and stopping your urine Stream. Doing kegel exercises with a full bladder or while emptying your bladder can actually weaken the muscles. It can lead to incomplete emptying of the bladder, which can increase your risk of urinary tract infection.
If you have trouble finding the right muscles don’t be embarrassed to ask for help. Your doctor or other health care providers can get important information that you can learn to isolate and exercise that right muscles.
2. Improve your technique
Once you found your pelvic floor muscles, empty your bladder and sit down.
Step 1. Contract to your pelvic floor muscles
Step 2. Hold that contraction for 3 seconds then relax for 3 seconds.
Step 3. Repeat 10 to 15 times.
Step 4. Once you have improved the 3-second muscle contractions try to increase the time to 4 seconds, alternating muscle contractions with a 4 second rest period. After a while, increase to 5 seconds, repeating the same task.
Step 5. Work up to keeping the muscles contracted for 10 seconds at a time, relaxing for 10 seconds between contractions.
Focus on tightening only your pelvic floor muscle or isolating your pelvic floor muscle. Be careful not to flex the muscles in your abdomen. Just relax, and try not to hold your breath. Breathe freely and focus on tightening the muscles around your vagina and rectum.
3. Repeat 3 times a day.
You can perform a set of 5 to 10 kegel exercises three times a day. Exercises will get easier the more you do them.
When to expect results.
If you do kegel exercises on daily basis, you can expect to see some results. You should get less frequent urine leakage within about 8 to 12 weeks. The improvement may be dramatic or, at least, you may keep your problems from worsening.
Do kegel exercises as much as possible to reap lifelong rewards.