Kegel exercises strengthen the muscles beneath the urinary bladder, bowel and uterus. The connective tissue of the pelvic floor lies at the bottom of the pelvis and resembles a hammock. It connects the front, back and sides of the pelvic bone. The pelvic muscles support the urinary bladder, rectum and sexual organs. They keep these parts in place and aid in maintaining proper urine stream by controlling their movement.
Prostate surgery can cause a man’s muscles in the groin to weaken. This effect can be seen in women’s pregnancy and labor. Additional risks increase with age or obesity. Additional risks can also result from nervous system disorders, including loss of bowel or urine control problems.
Kegel exercises can help you regain bladder control if weak pelvic muscles cause leaks of urine.
A healthier way to live.
Kegel exercises are performed anywhere, any time. They’re completely invisible to those around you because they involve the muscles in your pelvic region; the contraction and release of these muscles. You can ease into these exercises by lying down as you begin. Moving on to other activities is easy: going for a walk, watching TV, or driving.
To properly exercise your muscles, you need to locate and activate your pelvic muscles. These are the same muscles that you use to retain gas or stop urine flow. To exercise your pelvic muscles, you need to contract or squeeze them. After three to five seconds, rest for three to five additional seconds before continuing the exercise. You can increase the amount of time you rest and hold up to 10 seconds before releasing. Do 10 to 20 effective exercises three times daily. Ensure your lower stomach, lower back and thighs remain relaxed when performing these exercises.
Initially, you probably won’t perceptibly observe muscle development. Regular exercise over the course of four to eight weeks is required before any noticeable changes can be observed. To track your progress, keep a log of your exercise routines.
Before making a decision, consider these points.
After you use the bathroom, squeeze your muscles to eliminate any residual urine. This should help with urinary incontinence. Avoid performing Kegel exercises while peeing to prevent bladder infections.
Prior to jumping, coughing, sneezing or exerting large muscle mass, you should tighten your abdominal and pelvic muscles. This is because it canhelp prevent damage to the muscles and urinary leakage.
When consulting a doctor, discuss Kegel exercises. Making sure to perform them correctly helps this therapy work. Inform your doctor or therapist if you aren’t seeing improvement with your condition. You may need to see a physical therapist for pelvic floor exercises or possibly see a surgeon for further treatment.