A Kegel Exercise is the contracting and relaxing of muscles that form part of the pelvic floor. I found out about these when I was about 18 years old and to be honest, I had a “WTF?” moment. It was kind of like, “You can exercise your pum pum…say what??”
Turns out it was the truth and all women should do these to prevent pelvic organ prolapse ( a condition that sometimes results in urine leakage & uncomfortable pelvice pressure), combat urinary problems, & improve your sex life. After researching the internet for the best explanation of these, I found the Mayo-Clinic website was really informative to share below:
- Find the right muscles. Insert a finger inside your vagina and try to squeeze the surrounding muscles. You should feel your vagina tighten and your pelvic floor move upward. Then relax your muscles and feel your pelvic floor return to the starting position. You can also try to stop the flow of urine when you urinate. If you succeed, you’ve got the basic move. Don’t make a habit of starting and stopping your urine stream, though. Doing Kegel exercises with a full bladder or while emptying your bladder can actually weaken the muscles, as well as lead to incomplete emptying of the bladder — which increases the risk of a urinary tract infection. ( Click HERE for Diagram of find the right muscle)
- Perfect your technique. Once you’ve identified your pelvic floor muscles, empty your bladder and sit or lie down. Contract your pelvic floor muscles, hold the contraction for five seconds, 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. You might make a practice of fitting in a set every time you do a routine task, such as checking email, commuting to work, preparing meals or watching TV
No age is too late to start these. Talk to your doctor if you have any trouble, your doctor can walk you through the right way to do the Kegel Excercises.
Filed under: Girl Talk, Health, Tip of the Day | Tagged: advice, depends, diapers, doctor, Dr. Arnold Kegel, exercise, Health, kegel, mayo clinic, pee-pants, urinary, urinary tract infection, urine, women's health |