Kegel Exercise – A Guide For Women Experiencing Incontinence
Kegel exercises can control urinary incontinence and other pelvic floor problems.
Find a step-by-step guide to doing these Kegel exercises properly:
The main benefit of doing Kegel exercises are that they will strengthen the pelvic floor muscles, which support the uterus, bladder, small intestine and rectum. The other fantastic thing about Kegel exercises, also known as pelvic floor muscle training, is that the exercises can be done at just about anytime.
If you find that you suffer from any of the symptoms below you will find that you will benefit from Kegel Exercises or Pelvic floor exercises:
- Leak a few drops of urine while sneezing, laughing or coughing (stress incontinence)
- Have a strong, sudden urge to urinate just before losing a large amount of urine (urinary urge incontinence)
- Leak stool (fecal incontinence)
There are a lot of factors which can weaken your pelvic floor muscles, including pregnancy, childbirth, surgery, aging, excessive straining from constipation or chronic coughing, and being overweight.
Kegel exercises are most use for those with light incontinence but are less helpful for women who have severe urine leakage when they sneeze, cough or laugh or for those that experience overflow incontinence.
Step by Step Guide on how to do Kegel Exercises
Right lets get started:
- Find the right muscles. To identify your pelvic floor muscles, try to stop the flow of urine mid flow when you are on the toilet.Once you’ve identified your pelvic floor muscles you can do the exercises in any position, although you might find it easiest to do them lying down at first.
- Maintain your focus. Try to focus on tightening only your pelvic floor muscles. Be careful not to tighten the muscles in your stomach, thighs or buttocks. Avoid holding your breath. Instead, breathe freely during the exercises.
- Repeat three times a day. Aim for at least three sets of 10 to 15 repetitions a day holding each squeeze for a few seconds.
It is not recommended to keep stopping the flow of urine mid-flow as this can be harmful to the bladder. It is fine just to use this technique to first locate your pelvic floor muscles only.
When Should You do your Kegel Exercises
Make Kegel exercises part of your daily routine.
You can do Kegel exercises discreetly just about any time but start with a few repetitions and then build up over a few weeks. Do not overdo it and always have a rest between squeezes.
How Long Before I see Results?
If you do Kegel exercises regularly, you can expect results — such as less frequent urine leakage — within about a few weeks to a few months. For continued improvement, make Kegel exercises a permanent part of your daily routine.
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