Hello and welcome back guy’s. Your warm welcome to our Fitness website. It’s my pleasure to give you right and effective information about exercises and fitness related content. so here tody we discuss an exercise that is kegel Exercise,it’s benifits and How to do kegel Exercise.
Kegel exercises can prevent or control urinary incontinence and other pelvic floor problems. Here’s a step-by-step guide to doing Kegel exercises the right way.
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, at just about any time.
Benefits Of Kegel Exercise
Many factors can weaken your pelvic floor muscles, including pregnancy, childbirth, surgery, aging, excessive stress from constipation or a chronic cough, and being overweight.
- You may benefit from doing Kegel exercises if you
- Leaking a few drops of urine when sneezing, laughing or coughing (stress incontinence).
- if you have a strong, sudden urge to urinate just before losing a large amount of urine (urge urinary incontinence).
- Leaky stool (fecal incontinence)
This exercise can be done during pregnancy or even after childbirth to help improve your symptoms.
For women who have severe urine leakage when sneezing, coughing or laughing, Kegel exercises are less helpful. Also, Kegel exercises are not helpful for women who leak small amounts of urine unexpectedly because of a full bladder (overflow incontinence).
How To Do Kegel Exercise
- To identify your pelvic floor muscles, stop urinating in between. Once you have identified your pelvic floor muscles, you can do the exercises in any position, although you may find it easiest to do them lying down at first.
- To do Kegels, imagine you are sitting on a marble and tighten your pelvic muscles as if you were lifting the marble. Try this for three seconds at a time, then rest for a count of three.
- For best results, focus only on tightening your pelvic floor muscles. Be careful not to twist the muscles in your abdomen, thighs or buttocks. Avoid holding your breath. Instead, breathe freely during the exercise.
- Do this exercise at least 3-4 sets of 10 to 15 repetitions a day.
Don’t make a habit of using Kegel exercises to start and stop urine flow. Doing this exercises while emptying your bladder can actually lead to incomplete emptying of the bladder – which increases the risk of urinary tract infections.
When You Do Kegel Exercise
Make Kegel exercises a part of your routine. You can discreetly do Kegel exercises almost any time, whether you’re sitting at your desk or relaxing on the couch.
When To Expect Results
If you doing a this exercises regularly, you can expect results such as less frequent urine leakage for about a few weeks to a few months. For continued benefits, make Kegel exercises a permanent part of your daily routine workout.
When You’re Having Trouble
If you’re having a trouble to do an Kegel exercises, don’t hesitate to ask for help. Your doctor or other health care provider can give you important feedback so that you can learn to isolate and exercise the right muscles.
In some cases, a vaginal weighted cone or biofeedback may help. To use a vaginal cone, you insert it into your vagina and use contractions of the pelvic muscles to hold it in place during your daily activities. During a session, your doctor or other health care provider inserts a pressure sensor into your vagina or rectum. As you relax & contract your pelvic floor muscles, a monitor will measure and display your pelvic floor activity safely.