Kegel exercise is a range of motion to contract and relax the muscles that form part of the pelvic floor, to strengthen pelvic floor muscles that support and hold up the bladder.
Anyone, at any point of time, may succumb to bladder problems. When your pelvic floor muscles are weak, you are at a high risk of bladder problems. A bladder control problem is serious condition that needs to be taken care of. Kegel exercise is one of the mediums to prevent exacerbation of bladder problems or even stop a bladder control problem.
How kegel exercises improves bladder control?
The strengthening of pelvic floor muscles with kegel exercise helps support the urethra, bladder, vagina, penis, uterus and rectum. With strong pelvic floor muscles, you lessen the possibly or even prevent leaking of urine from the bladder (urine incontinence) besides promoting healthy bowel movements.
Most of the bladder control problems are a result of weak pelvic muscle control. The reason behind most people have problems with incontinence is weakened muscles around the pelvic floor, which controls the valve that actually keeps the urine in the bladder. Kegel exercises and training pelvic floor muscle can increase urine control (pelvic floor control).
How is kegel exercise done?
To exercise kegel exercise, you need to try stop the flow of urine by pulling in and squeezing pelvic floor muscles. When squeezing, hold for about 10 seconds and followed by rest for 10 seconds. Three sets of 10 contractions every day is sufficient for a day.
Where should you do kegel exercises?
You don’t need a setting to practice kegel. You can do them just about anywhere, even when you are sitting at your desk, watching TV or during leisure time. If you are doing kegels alone, you don’t need any equipment for kegel exercises. However, some health practitioners may recommend using weighted cones to perform kegel exercises.
Sometimes, kegel exercises are done in combination with biofeedback and electrical stimulation. Biofeedback is a monitoring system that helps gain control over bodily processes such as urinary control, while electrical stimulation is done to encourage muscle activity in the area.
Some experience a positive change after doing kegel for a few weeks. For others, it may take months. It is important to stick to the exercise routine even if you don't feel a difference. It takes time to strengthen pelvic floor muscles; persistence is the key.
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