Kegel Exercises To Strengthen The Pelvic Muscles
Kegel exercises, commonly referred to as pelvic floor exercises, are a series of movements used to strengthen the muscles in the pelvic floor. The bladder, uterus, and rectum are supported by a collection of muscles known as the pelvic floor muscles. Pelvic organ prolapse, fecal incontinence, and urine incontinence are all symptoms of weak pelvic floor muscles. These disorders can be prevented and treated with kegel exercises.
You must first identify the pelvic floor muscles before performing Kegel exercises. Consider attempting to halt the flow of pee in midstream to help you with this. Your pelvic floor muscles are the ones you employ for this. You can begin performing Kegel exercises once you have identified these muscles.
To do a Kegel exercise, tense the muscles in your pelvic floor for a few seconds before letting them go. As the muscles get more powerful over time, the hold’s duration may be gradually extended. In order to prevent muscular fatigue, it’s crucial to totally rest the muscles between each contraction.
Kegel exercises may be performed whenever and whenever. You can do them while seated, standing, or lying down. When performing daily tasks like watching television or cleaning their teeth, some people find it beneficial to perform Kegel exercises. To observe benefits, it’s important to perform the workouts often.
How to do Kegel exercises
You can do these exercises in any position, but most people prefer to lie down and do them until they feel comfortable. Once you get the hang of contracting your pelvic floor muscles, you can do the exercise sitting or standing anywhere.
To get started, do the following:
- Contract your pelvic floor muscles and hold for three to five seconds.
- Relax for three to five seconds.
- Repeat the cycle ten times before stopping.
Kegel exercises have been proven to be useful in reducing pelvic organ prolapse and urinary incontinence symptoms by strengthening the pelvic floor muscles. They have no adverse effects and are safe as well.
You may do other things to improve your pelvic floor muscles than Kegel exercises. Maintaining a healthy weight, preventing constipation, and staying away from activities like heavy lifting that tax the pelvic floor muscles are a few of them.