Kegel Exercises For Excellent Pelvic Health
Kegel Exercises For Pelvic Health
Are you one of those women who turn up your nose when you hear Kegel Exercises? Do you want to do it but have no clue? Well, look no further!
There are many things that can weaken a woman’s pelvic floor muscle; things like childbirth, pregnancy, aging, surgery, being overweight, constipation or even chronic coughing. I think most persons only focus on childbirth but we should at least take the time to know what are the other things that can aid in weakening the pelvic floor muscles.
Kegel exercises strengthen the pelvic floor muscles, which support the uterus, bladder, small intestine and rectum. You can do Kegel exercises, also known as pelvic floor muscle training, just about anytime (Mayo Clinic).
Since Kegel exercises can be done discreetly, you can do them whenever or wherever you want. Of course this will take getting used to so don’t be embarrassed if you do not get it immediately. Do not be ashamed or afraid to ask for help from a health professional who can show you how to isolate that specific muscle. Some doctors use something called Biofeedback to assist women who are struggling in this area.
How To Do Kegel Exercises
The Mayo Clinic provides information on how to do Kegel Exercise:
- Find the right muscles. To identify your pelvic floor muscles, stop urination in midstream. If you succeed, you’ve got the right muscles. 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.
- Perfect your technique. Tighten your pelvic floor muscles, hold the contraction for five seconds, and then relax for five seconds. Try it four or five times in a row. Work up to keeping the muscles contracted for 10 seconds at a time, relaxing for 10 seconds between contractions.
- Maintain your focus. For best results, focus on tightening only your pelvic floor muscles. Be careful not to flex the muscles in your abdomen, 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 repetitions a day.
If you can stop your urine in midstream then you have found the right muscle. However, it is not a good thing to practice stopping your urine in midstream as this can cause further problems. This is just to be used for finding and isolating the right muscle. To see maximum results, Kegel Exercises must be done on a regular basis according to Web MD. Another way to locate that muscle is to place your finger into your vagina and try squeezing that finger.
Who Should Do Kegel Exercises?
Many times we associate these exercises only with the group of persons listed in the first section of this post. However according to Edwin Huang, MD, a gynecologist at Massachusetts General Hospital in Boston:
Kegel exercises are a great idea for all women. “Everybody should do them,” says Dr. Huang. Kegel exercise benefit women regardless of age or medical history, but for women with certain issues, Kegel exercise is particularly important.
So don’t wait until you are having a problem before getting your Kegel on. Prevention is much better than cure so start working on your Kegel Exercises NOW!
Brichford, C. Kegel Exercises – How To Tone Vaginal Muscles. Retrieved From http://www.everydayhealth.com/sexual-health/kegel-exercises-to-tone-vaginal-muscles.aspx
Mayo Clinic. Kegel Exercises – A How To Guide For Women. Retrieved from http://www.mayoclinic.org/healthy-lifestyle/womens-health/in-depth/kegel-exercises/art-20045283
WebMd. Kegel Exercises – Topic Review. Retrieved From http://www.webmd.com/women/tc/kegel-exercises-topic-overview