Home / Exercise / KEGEL EXERCISES | STRENGTHEN YOUR BLADDER

KEGEL EXERCISES | STRENGTHEN YOUR BLADDER

FIRST LET US KNOW WHAT ARE KEGEL EXERCISES?

Kegel exercises are also called pelvic floor exercises. These are very beneficial as they help you to stronger your bladder muscles and keep your pelvic organs in place so that you can easily manage stress,urge , urinary and fecal incontinence.

WHY KEGEL EXERCISES ARE SIGNIFICANT?

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Factors such pregnancy, childbirth, surgery, aging, excessive straining from constipation or chronic coughing, and being overweight contribute to weak your pelvic floor muscles. Other than that stress, urinary and fecal incontinence are also very important factors that impact in weakening pelvic floor muscles so for good posture and healthy life one must concentrate on such exercises as they are very easy to perform and shows vast improvement.

WHAT ARE KEGEL EXERCISES FOR?

kegel_exercisesIn men, urinary incontinence can be due to a weak urinary sphincter that can result from surgery for prostate cancer, an overactive bladder, or a bladder that doesn’t contract. Kegel’s help you improve it or in some cases completely regain bladder control.

 

Kegel Exercises

In women, Pelvic floor weakness is common because of childbirth.  As childbirth stretches and weaken your pelvic floor muscles which often   cause urine control problems. More over it can also cause one or more pelvic organs to sag. When the uterus sags, it’s called uterine prolapsed. Women can help prevent this problem by doing daily Kegel’s during and after pregnancy.

HOW TO DO KEGEL EXERCISES?

 kegelKegel’s are easy to perform, all you just need to know which muscle to target. Simplest way to locate muscle comes when you urinate; some guidelines are given below,

  • In the middle of urination, stop or slow down the flow of urine.
  • Don’t uptight the muscles in your buttocks, legs, or abdomen, and don’t hold your breath.
  • When you can slow or stop the flow of urine that actually mean’s you’ve successfully located these muscles.

Squeezing these muscles gives a pulling sensation; these are the right muscles for pelvic exercises. Keep in mind do not contract other muscles.

STEPS OF KEGEL EXERCISE:

  1. Squeeze these muscles for a slow count of five.
  2. Release the muscles to a slow count of five.
  3. Repeat 10 times.
  4. Do a set of 10 Kegel’s daily, three times a day.

Remember: Your stomach and thigh muscles should not tighten when you do this. Also don’t do Kegel’s while you urinate. Doing them during urination can hurt your bladder.

WHEN WILL YOU SEE RESULTS FROM KEGEL EXERCISES?

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In performing any kind of exercises for any purpose , sudden results are always rare so you need to be patient first. Doing Kegel’s three times a day is beneficial and you can see better bladder control in just  three to six weeks. For accurate outcome you must try keeping a record of your urine leakage each day. But if you don’t noticed any change that means you have located your wrong muscle for exercise , better call urologist/therapist for helping you out the right weaken muscle.

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