Tag: exercises

Kegel Exercises For Women

Why You Need Kegel Exercises

Vaginal childbirth is one of the most common factors responsible for the weakening of the hammock of muscles that support the internal organs in your pelvis. This is the  pubococcygeus muscle that supports the pelvic organs. Apart from medical treatment doctors usually recommend exercises. These exercises, when performed regularly help to enhance the strength of pelvic floor muscles and increase the efficiency of the related parts. This too is one of the important benefits of Kegel exercises.

Over time, weakness develops in the pelvic floor muscles due to normal wear and tear and childbirth. The bladder, uterus and rectum begin to slip down and get squeezed into the lower regions of the pelvis. Stress incontinence may develop (urine is released during lifting, sneezing or exercising). Performing Kegel exercises can help many women relieve these symptoms.

Reduced Risk of Fecal Incontinence.

This is a condition that causes you to leak stool before you make it to the bathroom. Kegels can help strengthen the rectal muscles to help prevent this.

Kegel Exercises

Kegel exercises are simple clench-and-release exercises that you can do to make the muscles of your pelvic floor stronger. Your pelvis is the area between your hips that holds your reproductive organs.

Firmly tense your pelvic floor muscles. Then, release very slowly, one “floor” at a time. Try it at frequent intervals for 5 seconds at a time, 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.

Weighted vaginal cones can be used to help strengthen the pelvic muscle. The cones come in a set of 5 that vary in weight. The tapered end of the cone is inserted into the vagina and the pelvic muscle is contracted to try and hold it in, so that it does not slip out of the vagina. As the muscles get stronger, you progress to a heavier cone.

Chart your progress on a daily or weekly basis. If you were leaking urine before, you should begin to notice that you are leaking urine less frequently or in smaller amounts.

You can do the Kegel exercises lying down or while sitting or standing. If your pelvic muscles are weak, you may want to do them laying down at first. A few minutes in the morning and again before bedtime are good times to start the exercise program.

Do your Kegels as often as you can. The more you do them, the faster you’ll feel the results. You can even practice standing in line or in a queue. No one will know.

What Not To Contract

There are certain muscles that you don’t want to contract while doing Kegel exercises. Your abdomen, thighs and buttocks should be relaxed. If they aren’t, they may feel uncomfortable when doing these exercises and you may not be working the muscles you want.

Keep other muscles relaxed. When doing pelvic floor exercises, don’t contract your abdominal, leg, or buttock muscles or lift your pelvis. Place a hand gently on your belly to detect unwanted abdominal action.

Ongoing Practice

Imagine that your pelvic floor is a lift. Draw up the muscle and pause at each ‘floor’ going up and then go down again. Go down to the basement to reach the lowest point before returning to the normal position at ‘ground floor’ level.

What Use Are Kegels Exercises To My Health

Kegels Can Change Your Life?

It may sound funny and slightly embarrassing, but doing kegels exercises can change your life. Many women just like to leave “that area” alone to do its own thing. But “that area” is vital for your life and good health and women everywhere should be more concerned about how to help it function properly. The truth is though, kegels are not only just for women they are for men as well. That may sound surprising, but understanding the benefits to doing kegels will help one understand how they should do them and why. While kegels have always been useful in women’s healthcare, there are benefits to it for males as well.

What Are Kegels?

So first to be addressed is what are kegels? Kegels are a pelvic exercise that consist of contracting and relaxing the muscles that support the pelvis. This motion must be performed multiple times during each day to begin to take effect, so every once in a while will show no benefit at all.

Kegels For Women

from www.kegelexercisesvideo.netWhat use are kegels exercises in womans health? These exercises are done to help bring down urinary stress incontinence in women, which often takes place after childbirth. It also helps pelvic prolapse by decreasing its severity. A study also showed the women who do regular kegels attain orgasm more easily, frequently, and more intensely. There are women who complain of a lack of vaginal feeling during sexual intercourse and may be experiencing dysfunction of the pubococcygeus (PC muscle). By doing kegel exercises the PC muscle can be restored and sexual appreciation is increased. This would be of great benefit since this is a part of life one should be enjoying, not annoyed by.

Kegels For Men

www.kegelexercisesvideo.netThere are terrific health benefits to men as well, and men everywhere should be more interested in doing kegel exercises themselves rather than dismissing them as only for women. This exercise can help men have greater control over their ejaculations, making sexual intercourse last longer. This exercise can also increase the intensity and size of their erections.

Problems that are helped or cured

Kegel exercises also aid men and women with urinary incontinence and even fecal incontinence. By strengthening your pelvic floor muscles your urine flow is more controlled and your pelvic organs stay in place. This reduces the need to urinate if you laugh too hard or cough or sneeze, and helps control those times that you have to go and cannot make it in enough time.

Starting Kegels

The best way to start a kegel exercise routine is by squeezing the muscles 3 seconds then relaxing for 3 seconds. Do this 10 to 15 times each session and try to do it 3 times a day. Add a second each week till you work up to squeezing the muscles for 10 seconds at a time.

So rather than wondering what use are kegels exercises to my health, just start doing them and see. Perhaps it will be that missing link in your sex life that you have been searching for, or maybe it will be the tool you needed to gain control over your bodily functions. Whatever the case, it cannot hurt to try and it could be of great benefit!

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