Kegel exercises are release and clench exercises that people do to strengthen the pelvic floor muscles. The pelvic region is that area between the hips and holds reproductive organs.
The pelvic region consists of a series of tissues and muscles that form a hammock or sling on the pelvic floor. This hammock secures reproductive organs in place. People with weak pelvic muscles tend to develop a number of issues. They may not be able to control the bladder or bowels.
Once you are comfortable with Kegels exercises, you will be able to perform them anywhere and anytime.
Why do you need Kegel exercises?
Kegel exercises can help to strengthen pelvic muscles in both men and women. Many issues cause the pelvic muscles to weaken including childbirth, aging, weight gain, and pregnancy.
The pelvic floor tissue supports your bladder, the bowel, and womb in women. If this muscle is weakened, the pelvic organs may distend into the vagina. Other than extreme discomfort, a woman may also suffer urinary incontinence.
Men can also suffer weak pelvic muscles and it occurs at any age. This often causes incontinence of feces and urine, particularly if you have undergone a prostate procedure.
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Finding the pelvic muscles in women
When you begin your Kegel exercise, finding pelvic floor muscles can be a tough task. The easiest way for a woman to find the pelvic muscles is by sliding a clean finger inside the vagina and tightening the muscles surrounding the finger.
The other way to find them is by stopping the flow of urine mid-stream. The muscle used to control this flow is found around the pelvic floor. Start by getting used to how these muscles feel when they relax and contract.
Both methods should only be used for the purpose of locating and learning how the pelvic hammock works. Plus, it is never a good idea to interrupt the flow of urine of work your Kegel muscles with your bladder full.
If you do not empty your bladder complete on a regular basis, you stand the risk of urinary tract infection.
Speak to a gynecologist if you feel you have not found the right muscle. Your doctor might recommend a tool known as a vaginal core. This tool is inserted into your vagina and then you use the pelvic floor muscles to hold it in position.
Some experts recommend the biofeedback method. It has proven to be effective at finding pelvic muscles. Your doctor inserts a probe into your vaginal. The doctor also places adhesives outside the anus or vagina.
Your doctor will ask you to work on your pelvic muscles. With the help of a monitor, you will be able to tell if you are working the right muscles and the length of time you held a contraction.
Finding Pelvic floor muscles in men
Like women, men also find it difficult to identify pelvic floor muscles. The best way to pinpoint the pelvic muscles in men is by tensing the muscles that control the movement of gas out of the body. If this proves difficult, try stopping urine mid-stream. Just like in women, it is equally reliable in men and will help you locate the pelvic muscles.
Biofeedback is also effective at finding the pelvic muscles in men. If you feel you cannot find them yourself, schedule an appointment with your doctor.
Goal and benefit of Kegel exercises
Ensure your bladder is empty before you begin the Kegels. For a learner, find a private and quiet place where you can lie or sit before you start. With time, you will find that you can do your Kegels almost anywhere.
When you start your Kegels, contract the pelvic muscles for three seconds, relax for three seconds. Repeat this procedure for up to ten times. With time, try to hold for longer until such a time you can hold for ten seconds with up to ten reps each day.
Do not give up if you do not get the desired results. Kegels can take as long as a month, or more before you see the kind of results you are hoping for. Plus, they do not work the same way for everyone. Some people will experience promising results within a short time, while others have to wait a lot longer.
Wrap Up
Weak pelvic muscles can cause many problems. Fortunately, you can strengthen your pelvic floor muscles by doing Kegel exercises. However, you must be able to identify your pelvic muscles so that you know which muscles to exercise. You can either locate them yourself or seek the help of your doctor.
https://www.healthline.com/symptom/urinary-incontinence
https://www.healthline.com/health/prostate-surgery
https://www.healthline.com/health/urinary-tract-infection-adults