How to Guide For Female Kegel Exercises
Kegel exercises can be very helpful when women are experiencing urinary incontinence or other problems with their pelvic floor. Below you will learn how to do kegel exercises properly.
The use of kegel exercises is to strengthen the pelvic floor muscles. This is what supports the rectum, uterus, bladder and small intestine. Kegel exercises or pelvic floor muscle training can be done anytime and anywhere without anyone knowing.
Why Kegel Exercises Are Important
Kegel exercises are important because many things such as pregnancy, childbirth, surgery, aging and being overweight can cause pelvic floor problems.
If you find that you exercise urine leakage when you cough, laugh or sneeze then kegel exercises may be for you. This is also true if you have strong sudden urges to urinate or if you leak stool.
You can do kegel exercises during pregnancy or after having a baby to be able to prevent urinary incontinence. Kegel exercises, counseling and sex therapy are a powerful combination for those that are having problem reaching orgasm.
If you have severe leakage of urine Kegel exercises are not going to be as helpful and the same goes for unexpected small leaking due to full bladder.
How to Do Kegel Exercises
The first thing you have to do is make sure you have found your pelvic floor muscles. Then you need to learn how to contract and relax them.
You can find the right muscles by stopping your urination time midstream. If you do this then you have found the right muscles. After you’ve found the muscles finish urinating and go to your bed or another place you can lie flat to practice. All you have to do is tighten your pelvic floor muscles and then relax them. See how long you can hold. Keep doing this until you have worked it up to 10 seconds and then give yourself a 10 second break and repeat. Do this about 3 times per day. To amplify the workout get yourself some kegel balls – these have been proven to make a huge difference.
When Should You Do Your Kegel Exercises?
You need to remember to do your kegel exercises daily so what you could do is link it to something else you do. Maybe you drink coffee. You could do your kegel exercises during this time. It makes it easier to remember and no one knows you are doing it. You could even be having a conversation with someone and be doing a kegel exercise. Once you’ve gotten used to it you can fully concentrate on the person and keep the pulsing going.
Are You Having Trouble?
If you are having a challenge, you should not be afraid to speak with your doctor about this issue. Let them know that you are dealing with difficulty in learning how to do kegel exercises and they will give you further instruction.
You should be able to expect results within a few months. Keep doing kegel exercises if you want to keep experiencing the results. This is just like any other kind of workout. You have to keep training the muscles so they will stay as they are supposed to be.