How to perform kegel exercise ?

Why kegel exercise?

So many factors like giving birth, aging, continual sexual activity may loosen the pelvic floor muscles. The pelvic floor muscle becomes stretched and weakened during delivery and this causes urinary incontinence problems. Kegel exercise helps to prevent urinary incontinence by tightening the pelvic floor muscles. But it is not helpful for women who unexpectedly leak small amount of urine due to a full bladder.

Why kegel exercise?

So many factors like giving birth, aging, continual sexual activity may loosen the pelvic floor muscles. The pelvic floor muscle becomes stretched and weakened during delivery and this causes urinary incontinence problems. Kegel exercise helps to prevent urinary incontinence by tightening the pelvic floor muscles. But it is not helpful for women who unexpectedly leak small amount of urine due to a full bladder.

How to do it?

There are several ways to perform this exercise.

1. 1.      Find out the pelvic floor muscles surrounding your vagina. The muscles you can feel when you try to stop the flow of urine is the right one. It is better to perform alone in a room without anyone knowing.

Note:  Don’t try to stop urine for every time while performing this exercise because it will increase the risks of Urinary infections. So try to do by emptying your bladder.

1. 2.      Try to squeeze the muscles which will help to stop the flow of urine, and hold it for 3-5 seconds and relax for next 5 seconds. Keep in mind when you are performing kegel exercise that your belly and back should not move. The best position to perform this exercise for beginners is to lie on their back by stretching the legs in a relaxed position.

1. 3.       Try to perform this exercise for 3 to 4 sets of 10-15 repetitions per day.

If you’re feeling difficult to find the right PC muscles, make a medical appointment with a pelvic floor physical therapist. They will prescribe some personalized exercise to tighten the pelvic floor muscles and also women can use vaginal tightening cream it helps to tightens the vagina.

Benefits of kegel exercise:

1. Helps to tighten the PC muscles.
2. Improves the sexual response by restoring the vaginal muscles.
3. Increases the flow of blood in the pelvic region.
4. Helps to treat the urinary incontinence.
5. Improves vaginal health and tightens the vagina.