This is an important exercise to do though out your lifetime.
(Berkeley Wellness)
Kegel exercises were developed by Dr. Arnold Kegel in the 1940s to help women regain bladder control after childbirth and menopause. But that’s not all that Kegel exercises may be good for.
Kegel exercises consist of repeatedly tightening and releasing the muscles of the “pelvic floor” to strengthen them. These are the muscles that support the bladder and bowel, which help you urinate, move your bowels, and have intercourse. The muscles weaken as you get older, if you are overweight, and after childbirth—and this can lead to incontinence. It makes sense to think that exercising these muscles can be of help, and much research is encouraging.
For incontinence: Kegel exercises can help treat women with stress incontinence (the leakage of urine that occurs with coughing, laughing, sneezing, or other exertion) or urge incontinence (when you can’t make it to the bathroom in time), according to a 2009 review by the Cochrane Collaboration, which evaluates scientific research. Another Cochrane review concluded that, in women having their first baby, Kegel exercises can help prevent incontinence in late pregnancy and after birth.
For sexual dysfunction: A review by Israeli researchers in 2007 found some benefit of Kegel exercises for women with low sexual arousal, which can be affected by factors such as incontinence and urinary tract surgery. Anything that makes women more aware of sexual response and improves their sense of control may also enhance performance and increase pleasure.
How to Kegel
You must first learn where the pelvic floor muscles are. One way to do this is to note the muscles you use to stop or decrease the flow of urine. You can do Kegel exercises in different ways, while you’re lying down (the easiest position initially), seated, or standing. Contract the pelvic floor muscles for three seconds and then relax them for an equal time; repeat this 10 to 12 times. Gradually work up to 10-second contractions. Another way to do Kegel exercises is to contract and relax the muscles quickly. Or you can slowly contract the muscles until you reach a maximal contraction and then slowly release them. Be sure not to use other muscles—like your abdominal, buttock, or thigh muscles—as this can put more stress on the pelvic floor muscles and increase the risk of incontinence. Don’t hold your breath. Repeat these sessions several times throughout the day. It may take a few months to notice improvement.
Many women have trouble isolating the proper muscles needed to do Kegel exercises correctly and can benefit from instruction by a gynecologist, physical therapist, or nurse. Biofeedback training may also help.
(Berkeley Wellness)
Kegel exercises were developed by Dr. Arnold Kegel in the 1940s to help women regain bladder control after childbirth and menopause. But that’s not all that Kegel exercises may be good for.
Kegel exercises consist of repeatedly tightening and releasing the muscles of the “pelvic floor” to strengthen them. These are the muscles that support the bladder and bowel, which help you urinate, move your bowels, and have intercourse. The muscles weaken as you get older, if you are overweight, and after childbirth—and this can lead to incontinence. It makes sense to think that exercising these muscles can be of help, and much research is encouraging.
For incontinence: Kegel exercises can help treat women with stress incontinence (the leakage of urine that occurs with coughing, laughing, sneezing, or other exertion) or urge incontinence (when you can’t make it to the bathroom in time), according to a 2009 review by the Cochrane Collaboration, which evaluates scientific research. Another Cochrane review concluded that, in women having their first baby, Kegel exercises can help prevent incontinence in late pregnancy and after birth.
For sexual dysfunction: A review by Israeli researchers in 2007 found some benefit of Kegel exercises for women with low sexual arousal, which can be affected by factors such as incontinence and urinary tract surgery. Anything that makes women more aware of sexual response and improves their sense of control may also enhance performance and increase pleasure.
How to Kegel
You must first learn where the pelvic floor muscles are. One way to do this is to note the muscles you use to stop or decrease the flow of urine. You can do Kegel exercises in different ways, while you’re lying down (the easiest position initially), seated, or standing. Contract the pelvic floor muscles for three seconds and then relax them for an equal time; repeat this 10 to 12 times. Gradually work up to 10-second contractions. Another way to do Kegel exercises is to contract and relax the muscles quickly. Or you can slowly contract the muscles until you reach a maximal contraction and then slowly release them. Be sure not to use other muscles—like your abdominal, buttock, or thigh muscles—as this can put more stress on the pelvic floor muscles and increase the risk of incontinence. Don’t hold your breath. Repeat these sessions several times throughout the day. It may take a few months to notice improvement.
Many women have trouble isolating the proper muscles needed to do Kegel exercises correctly and can benefit from instruction by a gynecologist, physical therapist, or nurse. Biofeedback training may also help.
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