Suppose your pelvic floor muscles become weak and are experiencing incontinence, so you are in the right place. Don’t worry; you need to perform kegel exercises, the kind of exercise that strengthens your pelvic floor muscles, the muscles that support your uterus, bladder, and small intestine. Therefore, kegel exercises are also called pelvic floor exercises. The pelvis is the part between your hips, and these pelvic floor muscles hold your reproductive organs.
So really, why do you need to perform the kegel exercise?
Of course, when your pelvic floor becomes weak, it can lead to issues such as the inability to control your bowels or urine. Some factors can weaken your pelvic floor, such as
- After your pregnancy and childbirth
- If you had prostate surgery
- Weight gain
- After any gynecologic surgery
Additionally, if someone has any kind of brain and nerve disorder, it may also lead to urine leakage or bowel control. Finally, the simple fact is that kegel exercise can help strengthen the pelvic floor.
Kegel Exercise For Men And Women
These exercises are beneficial for both men and women.
Women: Numerous factors affect the pelvic floor in females, such as pregnancy, childbirth, aging, and weight gain. If the pelvic floor becomes weak, there is a chance that pelvic organs may lower into a woman’s vagina, leading to a condition like urinary incontinence.
Men: may also experience weakened pelvic floor as they age. Especially if you have had prostate surgery, that can lead to urinary incontinence.
What time is best for you?
Don’t worry about the time and place because you can do kegel exercises anywhere and anytime. For example, you can do kegel exercises while eating, sitting on a chair, driving, or watching television.
How Do You Find the Ideal Muscles?
Additionally, it would help if you pretended that you have to urinate during kegel exercise and then hold it. Next, relax and tighten the pelvic floor muscles that control urine flow. These are the pelvic muscles you use for this action. Ergo, it would help if you found the ideal muscles to tighten.
The next time you have to urinate, start to go and then stop. However, finding the right set of muscles can be tricky, so you need to feel the muscles in your vagina (for women); finding them is by placing a clean finger inside your vagina and then tightening your vaginal muscles around your finger. But note that you should use this method for learning purposes only. For men, there are two different methods through which you can find the ideal muscle. One method is that you need to place your finger in your rectum and try to squeeze it-do not tighten up the abdominal muscles, butts, or thighs. The second handy trick is to tense the muscles that keep you from passing gas.
Note: When you have a full bladder, it's not a great idea to start and stop your urine regularly. Insufficient bladder emptying increases the risk of UTI. If you're still unsure, consult your gynaecologist.They may suggest using an object called a vaginal cone.
Who gets benefits?
If you feel that you are leaking a few drops of urine while sneezing, laughing, coughing, also known as (stress incontinence), or desire to have a strong, sudden urge to urinate just before losing a considerable amount of urine, definitely kegel exercises are best for you.
What Are The Benefits Of Kegel Exercises?
Once you get what the movement feels like, you should do Kegel exercises three times a day. First, ensure your bladder is empty, then sit or lie down as you feel comfortable. Next, tighten your pelvic floor. Finally, hold your breath for 3 to 5 seconds. While relaxing the muscles, you need to count 3 to 5 seconds: ten repetitions and three times a day, like in the morning, afternoon, and night. Taking a deep breath and relaxing your whole body will help you. Ensure that you are not tightening your thigh, stomach, and butts muscles.
You really should feel better in 4 to 6 weeks, with fewer symptoms. After that, continue doing the exercises, but do not overdo them. Overdoing can lead to straining if you urinate or even moving your bowels. Kegel exercises can further help improve your sexual health and pleasure by relaxing your vaginal muscles, which lets your vagina become more open. This is helpful if you have pain during sexual intercourse, pelvic examinations, or even both.
Avoid doing kegel exercises while urinating because that can weaken or deteriorate your pelvic floor muscles with the passage of time or damage the bladder and kidneys. In addition, it’s an indication that you’re not doing them properly if you feel pain in your abdominal area or back after a Kegel exercise session.
You need to continue exercises because if you stop doing these exercises, incontinence will return. Once you commence doing them, you may need to do them for the rest of your life, and it may take several months for your incontinence to minimize.
When Do I Need a Doctor
Discuss with your doctor if you are not sure you are doing Kegel exercises correctly. Then, your provider can check whether you are performing them appropriately or not. In addition, you can learn these exercises from physical therapists who specialize in pelvic floor exercises.