Don't Forget To Do Your Kegel Exercises
These Kegel Exercises Can Improve and Help Prevent Incontinence
With Kegel exercises, you’ll strengthen the muscles under the uterus, bladder, and bowel (large intestine). This offsets urine leakage and bowel control problems for both men and women. Below is a breakdown of how to do those exercises.
The Framework of Kegels
The most accurate way to describe a Kegel movement is that you initially relax your muscles like you’re about to urinate. Then you contract those muscles and hold in the flow.With these movements, it’s critical to tighten the correct muscles. One way to practice is the next time you must urinate, let go, and then flex your pelvic floor muscles.Your pelvic floor is comprised of those vaginal/phallic, anal, and bladder muscles—they should be tensed and move upwardly during Kegels. The moment those muscles have tightened, you’ll know you’ve performed the exercise correctly.Another way to visualize the movements is by pretending that you’re preventing yourself from passing gas. For woman, insert a finger into your vagina before contracting the muscles to hold your urine—from there, release.For men, first, insert a finger into your rectum before tensing your muscles to hold urine before letting go.In doing this exercise correctly, when you tighten your muscles, you should also feel them go up and down.Note that your thighs, gluteus/buttock muscles, and abdomen shouldn’t be activated in this process.
Performing the Exercise
With a firm grasp of the movement, it’s recommended to perform Kegels 3 times per day.
Before starting, ensure that you’re partaking in these exercises with an empty bladder.
Here’s a step-by-step breakdown of what to do:
1) Lie down or sit down
2) After tightening the muscles in your pelvic floor, hold tight for 3-5 seconds
3) Once you’ve released, relax the muscles for 3-5 seconds
4) Perform this action 10 times, 3 times per day
Also, be mindful of the following factors:
During the Kegels, take deep breaths and relax your body. Thighs, buttock, stomach, and chest muscles mustn’t be activated. Do not increase the workload because it can cause straining during bowel movements and urination
Don’t practice Kegels during urination more than twice a month. It can cause your pelvic floor to weaken while damaging your bladder and kidneys.Women must be careful about force—too much of it will lead to over-tightened vaginal muscles, resulting in pain during sexual intercourse.It might be necessary to commit to these exercises for the rest of your life because symptoms will return if you stop. Also, it might take several months for your incontinence to lessen.