When you laugh, cough or sneeze, do you get a little wet? Feeling the urge to urinate so much that you are not sure if you will reach the toilet? Are you pregnant? Doctor Recommendation - Kegel Exercises.
An American gynecologist, Dr. Kegel, has developed exercises to restore muscle tone in women after childbirth. Kegel exercises strengthen the muscles of your lower pelvis. These muscles control the flow of urine, more precisely you exercise the same muscle that stops the urine stream. Kegel exercises during pregnancy or after childbirth try to prevent urinary incontinence. In addition to counseling and therapy, they are also helpful to women who have persistent difficulties in reaching orgasm.
How to Perform Kegel Exercises:
- Find the muscle to use to stop urination. If you are unsure, try to stop urinating a couple of times during an emergency. However, this is not often recommended.
- Tighten that muscle for 3 seconds. To make sure you are working properly, place your hand on the lower abdomen, your stomach and abdominal muscles must be relaxed while doing so.
- Add 1 second for each workout week. Repeat the exercise 10 to 15 times and try at least 3 times a day.
Do not use Kegel exercises to start and stop your urine. Exercising while you empty your bladder can do the opposite, weakening your muscles. It also leads to incomplete bladder emptying, that is, increases the risk of urinary tract infection.
Make Kegel workouts a part of your daily routine. You can run them anywhere, anytime. Let's say, while sitting at a desk in an office or watching TV on the couch. If you exercise well, no one around you will notice that something is going on.
If you have trouble performing Kegel exercise, ask for help. Your doctor can give you important feedback so you will learn to identify the correct muscles.
In some cases, the doctor may insert a small probe into the vagina or rectum. When you exercise, the monitor will measure your activities. Talk to your doctor and if you do not notice improvement in 3 or 4 months.
Kegel exercises are not just for women, but today more and more men are performing them. With practice, Kegel exercises, a man can also perform discreetly, almost anywhere, anytime. In addition to preventing unpleasant urine leakage, they promote erection and prevent premature ejaculation.
Don't be discouraged if you don't see the results you want right away. Sometimes it may take months before you even notice the progress. They also affect people differently. Some people show great improvement in muscle control and restraint. Others, however, show no real progress. However, Kegel exercises prevent the problem from getting worse.
These exercises are recommended for patients with weakened pelvic floor muscles, diabetics, women during and after pregnancy, after prostate surgery and obese men.
Author: S.K., Photo: S.Borisov / Shutterstock