What exercises can be done for my urinary incontinence, kegel exercises can help you retain urine
kegel exercises can help you retain urine
Today we will talk about a very important thing which is Kegel or Kegel Exercise. Many people don't know about this issue or even if they do, they know wrongly. If you read this post completely, you will clear your mind about this. So without further ado let's begin.
Kegel exercise – Kegel exercise
Kegel exercises help strengthen your pelvic floor muscles. The pelvic floor muscles are the muscles you use to stop the flow of urine. That is, the muscles used to stop the flow of urine are called pelvic floor muscles. By strengthening these muscles, you can prevent leakage of urine or accidental gas or bowel movements.
What are Kegel exercises?
Kegel exercises are contraction-stretch exercises in the pelvic floor muscles that strengthen these muscles to help with bodily functions such as urination, defecation and sex.
Benefits of Kegel exercises
The benefits of exercise in our life are many, exercise keeps our body and mind alive and helps to make our life happy so we all need to exercise regularly. The benefits of Kegel exercises are discussed below
Abdominal muscle strengthening exercises
Kegel exercises can help you retain urine because the muscles in the lower abdomen are weakened. Tightening these muscles will solve any human problem.
Kegel can make your married life beautiful
For girls, Kegel exercises tighten the vagina and can help increase the intensity of orgasms. The pelvic floor muscles are believed to be crucial for orgasm.
And for men, Kegel exercises increase blood circulation in the penis and help reduce premature ejaculation. Kegel exercises have been proven to help reduce premature ejaculation in boys.
Kegels help maintain overall fitness
Those of us who work have to sit in the office for a long time. This long sedentary lifestyle and pregnancy in girls can wreak havoc on your body in several ways. Both aerobic fitness and energy begin to decline with prolonged sitting. Therefore, pelvic floor exercises are a unique way to maintain the body's overall fitness. 20-30 minutes of this exercise every day helps a lot in keeping our body fit.
Kegel exercises for men
- Regular practice of Kegel exercises strengthens the pelvic floor muscles.
- Kegel exercises increase blood circulation in the male penis. It can keep men excited for a long time.
- If men do kegel exercises daily, it can quickly solve ejaculation problems.
- Men who cannot control their urination should do Kegel exercises.
- Many times, men ejaculate too early, causing his partner to not have an orgasm. Kegel exercises can be beneficial in this case.
Kegel exercises for women
- Regular practice of Kegel exercises strengthens the pelvic floor muscles.
- May also help prevent urine leakage.
- Kegel exercises during pregnancy prepare your body for a normal delivery.
- Doing Kegel exercises daily can also relieve back pain.
- Doing this exercise increases the sexual tension in women.
- Doing this exercise prepares women's body for menopause.
- Kegel exercises help reduce labor pains.
Disadvantages of Kegel exercises
Kegel exercises strengthen the pelvic muscles. But you have to do this exercise very carefully. In some situations, this exercise should be avoided as it can injure you. For example-
Always empty your bladder before doing Kegel exercises.
Avoid doing Kegel exercises if you have recently had surgery. If there is pain, irritation or any infection in the vaginal area, Kegel exercises should be done on the advice of a specialist.
For whom are Kegel exercises important?
Anything that stresses your pelvic floor muscles can weaken them. Those who have weak muscles can do this exercise.
During pregnancy
Delivery by caesarean section.
Having obesity (body mass index or BMI – greater than 25).
If you have surgery in your pelvic area.
Your pelvic floor muscles, as well as your rectal and rectal muscles, naturally weaken with age. So this exercise can be done in old age.
If there is excessive straining during bowel movements (constipation) or chronic cough.
How do I find my pelvic floor muscles?
To find your pelvic floor muscles, try to stop the flow of urine while sitting on the toilet. Do this only until you understand which muscle is responsible for holding your urine, which is your pelvic floor muscles.
Another way for girls is that you can insert a finger into the vagina and squeeze your vaginal muscles around it. When you feel pressure around your finger, these muscles are your pelvic floor muscles.
How to do Kegel exercises
We want to go to the gym to do this exercise but you don't have to go to the gym to do Kegel exercises. You can easily practice this exercise at home. How to do Kegel exercises is given below –
- First lie flat on your back.
- Now identify the Kegel muscles. Kegel muscles are used to stop the flow of urine.
- If you know kegel muscles, the exercises can be started immediately.
- Breathing normally, contract the Kegel muscles for 5-6 seconds.
- Then give the muscles some rest. After that you repeat this process again.
- Remember to keep your waist, stomach and thigh muscles relaxed while doing this exercise.
You can do this exercise 3 times a day.
Below is an example of how to start Kegels:
- First, identify your pelvic floor muscles (using the steps above).
- Begin by tensing the pelvic floor muscles for three seconds, then relax for three seconds. This is a set of Kegels.
- Try to repeat this 10 times. If 10 seems too hard, cut back. It is called a set.
- Do one set in the morning and one set at night.
- Try to gradually increase the number of sets of the exercise. For example, instead of holding (contracting) your Kegels for three seconds and relaxing for three seconds, hold and relax for five seconds each.
How do you know if you're doing Kegels correctly?
If your stomach, lower back, or head hurts after doing Kegels, you may be holding your breath or contracting the wrong muscles.
If you do Kegels correctly, you will notice some of your symptoms gradually improve over several weeks. For example, you may find that you don't urinate very often.
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