Kegel exercises are done to make the pelvic floor muscles stronger that control the flow of urine. There are many reasons for weakened pelvic muscles, but if kegels can be done regularly, the muscles can find strength and several health problems can be warded off.
Kegel exercises are pelvic floor exercises, which were discovered by Dr. Kegel. They are also known as pelvic floor muscle training exercises. These exercises help in improving bladder control in people, who suffer from urinary incontinence. They are done by tightening and relaxing the muscles of the pelvis. It is important that the exercises are done correctly as well as regularly, in order to strengthen the pelvic muscles. Women benefit a great deal from these exercises. They help in countering stress incontinence in women and uterine prolapse. Now let’s see the steps to do this exercise.
How to Do Kegel Exercises
Doing these exercises after delivery is important for women, as during pregnancy and after childbirth, the pelvic floor is stretched and weakened. If the pelvic floor is weakened, it can also cause one or more pelvic organs to sag. The beauty of these exercises is that they are easy to do and can be done anywhere, anytime, and without anyone knowing that you are performing the exercise.
When you are doing these exercises, it is important that you use the right muscles. Many a time, it is seen that people use the wrong muscles, when they are doing the exercise. Often, it is seen that people use their back, abdominal, or upper leg muscles to do these exercises. If the wrong muscles are used, then there is no possibility of benefiting from these exercises.
- The first step is to locate the right muscles. To find the right muscles, sit on the toilet seat and while passing urine, tighten the muscles to stop the flow of urine. You will have to repeat this several times so that you know what it feels like to tighten the pelvic muscles. Once you have identified the muscles you have to use, do the Kegel exercises, when you are not urinating.
- Squeeze the pelvic floor muscles as hard as you can, and hold. When you are starting off, you will have to hold for about 5 counts and then relax. Once you relax, make sure you notice how the muscles feel.
- These exercises become more efficient and have more impact, if you start doing sets of repetitions of squeezing. You can start off with doing 5 to 7 repetitions of squeezing, and then hold and release. When you start off, you will have to judge for yourself as to how long you can hold the squeeze, but make sure you do not push yourself too much.
- Slowly, you should increase the time to hold the squeeze with every week. At the same time, it is important that you do the exercises three to four times a day without fail.
When you are performing these exercises, it is important that you keep varying the intensity of the exercise. You can start with a slow squeeze, hold, and release cycle. Once you are comfortable and you have found the right muscles, you can switch to a fast squeeze, hold, and release cycle. These exercises can also be done while masturbating or while having sex, but make sure, you are comfortable with the exercises, before you incorporate them.
Make sure you are not contracting the abdominal, thigh, or buttock muscles during the exercise. There are a lot of women who do that, and this reduces the intensity of the exercise. The most common complaint when people are asked to exercise is, they do not have time. However, to do these exercises, you do not have to set aside a big chunk of time. Remember, only you can help yourself with the incontinence problem by being diligent with these exercises.