Urinary incontinence can take a massive toll on someone who has that condition. The inability to control urine leakage keeps you on edge and always worrying about the next ‘accident’ you might have to deal with while in public. Even though people suffering from it might think it’s a curse they have no control over, they should know about this amazing technique that can help them to rid themselves of the perceived curse of urinary and bowel incontinence.
The technique to treat urinary and bowel incontinence we are talking about in this article is none other than kegel exercises. Kegel exercises are performed to improve the muscles of the pelvic floor. But, what is the correct way to do kegel exercises?
When you sit on the toilet, you use your pelvic floor muscles to stop the flow of urine in the middle of it. Strengthening these muscles can help you avoid urine leakage, pass gas or bowel movements, and even improve your orgasm.To know more about kegel exercises and how to do kegel exercises the right way, you have to read this entire article from beginning to end. Let’s dive into this life-changing technique to improve your bladder and bowel functions without further ado.
What Is A Kegel Exercise?
Before performing kegel exercises, you must first understand the exercise and why you need to do it. Kegel exercises will not make you look nice or attractive, but they will improve the muscles that assist the bladder. Strong muscles in the pelvis can help protect against incontinence.
Simply put, kegel exercises (also known as pelvic floor exercises) are performed to enhance your pelvic floor muscles. Kegel exercises can help prevent urine leakage and the unintentional passing of stool or gas and may even help improve your orgasms.
The area between your hips that houses your reproductive organs in your pelvis. Keeping these muscles “fit” prevents your uterus, bladder, and bowel from sagging into your vagina. If this occurs, the condition is known as pelvic organ prolapse. Kegel exercises are easy-to-do clench-and-release exercises that individuals can do to strengthen their pelvic floor muscles.
The pelvic floor is a bunch of muscle tissue forming a sling or hammock at the base of your pelvis. This sling secures your organs. A weak pelvic floor can cause problems like difficulty controlling your bowel movement or bladder.
Once you’ve mastered Kegel exercises, you can perform them whenever and wherever you want-in the comfort of your home or while waiting in line.
What Are The Kegel Exercise Benefits?
In this part of the article, we will show you some specific benefits of doing kegel exercises for both men and women.
Benefits of Kegel Exercises for Women:
The benefits women can enjoy when performing the kegel exercises are described below.
- Improve Sex: When it comes to sex, Kegel exercises tighten the vagina and may help to increase the intensity of the orgasm. When it comes to orgasm, the pelvic floor muscles are crucial. They are in charge of the pleasurable contractions felt in the genitals during orgasm. Orgasms are more intense and last longer when the pelvic floor muscles are healthy.
- Helps with Postpartum Recovery: The pelvic floor might become weak from pregnancy, whether you gave vaginal birth or through cesarean. The good thing is that these muscles will heal like any other muscle and react to Kegel exercises with increased strength like any other muscle. Sharing your exercise routine with your health professional if you are pregnant is critical.
- Reduces Pelvic Organ Prolapse: Pelvic organ prolapse (POP) is a state in which one or more pelvic organs press into the vaginal walls. This usually happens after the pelvic muscles, muscle fibers, or ligaments have been extended or weakened, as in pregnancy and childbirth. Kegels can help to boost the pelvic floor muscles, resulting in better pelvic organ support and reduced prolapse.
- Kegel Helps During Menopause: During menopause, fluctuating estrogen levels can cause less blood flow to the pelvic floor muscles and a general decrease in muscle tone. Kegels help your tissues by squeezing out old blood and drawing in new blood to aid in the reparative and strengthening process.
Benefits of Kegel Exercises for Men:
The following are the benefits of kegel exercise that men can enjoy by doing it correctly:
- Improved Sexual Health: Pelvic floor muscle exercises, such as Kegel exercises, will assist you in enhancing your sexual experience in various ways. The exercises will help you delay ejaculations by improving your ability to contract the muscles on command. As blood flow into the groin improves, your erections will become firmer.
- Treat Erectile Dysfunction: Kegel exercises are one of the erectile dysfunction treatment options (ED). In the treatment of ED, some men combine Kegel exercises with other treatments such as counseling, therapeutic, and other treatments. Sometimes, a lifestyle change combined with these exercises is sufficient to alleviate ED symptoms.
- Pelvic Floor Strengthening: Kegel exercises are highly effective in improving the health of the pelvic floor muscles. Doing this exercise will strengthen your pelvic muscles, helping you control your bladder and bowel movements much better than before, giving you control of your internal system.
- Treats premature ejaculation: Kegel exercises can train the pelvic muscles to function on command and depending on the situation. It is important to remember to do the kegel exercises according to the advice of a healthcare professional if you intend to use kegel exercises primarily for this purpose, as there are specific methods for doing so.
ALSO READ: How Does Yoga Change Your Body?
What Is The Correct Way To Do Kegel Exercises?
A Kegel exercise is similar to pretending to urinate but then holding it in. The muscle groups that regulate urine flow are relaxed and tightened. It is critical to identify the correct muscles to tighten.
When you need to urinate, start and then stop. Feel your vaginal (for women), bladder or anus muscles tighten and move up. These are the muscles of the pelvic floor. You have completed the exercise correctly if you feel them tighten. Your thighs, buttocks, and abdomen should all be relaxed.
We have described the steps before performing kegel exercises correctly for the best results. The following are the steps you must take:
- Step 1-Find the right muscles: Stop urinating in the middle of your cycle to recognize your pelvic floor muscles. Once you’ve found the pelvic floor muscles, you can perform the exercises in any position, though lying down may be the most comfortable.
- Step 2-Improve your technique: To perform Kegels, imagine sitting on a stone and tightening the muscles of your pelvis as if you were lifting the stone. Try it for three seconds each time, then relax for three seconds.
- Step 3-Maintain your focus: Concentrate solely on tightening your pelvic floor muscles for the best results. You should avoid flexing the muscles in your abdomen, thighs, or buttocks. Try not to hold your breath. Instead, during the exercises, breathe freely.
- Step 4-Repeat: Perform your pelvic floor exercises thrice daily. Try to do the exercises in three different positions daily: lying down, sitting, and standing. Using all three positions strengthens the muscles. Keep a daily journal or notes of your kegel exercise routine to track how often you perform the exercises.
Products To Assist With Kegel Exercises
Kegel exercise devices are becoming more popular as more women, and healthcare professionals open up about their life experiences with bladder leaks, the significance of pelvic floor health, and the prevalence of urinary problems in men and women. These kegel exercise devices are excellent for people who want to resolve a bladder issue or maintain a healthy pelvic floor.
We will show you three examples of the most renowned products designed to assist people in performing kegel exercises for optimal results. These are the kegel exercise products currently widely accepted by users:
- Elvie Trainer Kegel Exerciser
- Intimina KegelSmart Exerciser
- K-fit Kegel Toner
What Is The Correct Way To Do Kegel Exercise – Summary
In this ‘How to Do a Kegel Exercise correctly’ article, we discovered that kegel exercises train you how on to clench and relax your pelvic muscles naturally. This aids in developing a strong pelvic floor, which can aid in issues such as incontinence and sexual satisfaction.
Kegels are useful because they can be performed discreetly at any time and place. They are beneficial to everyone and are risk-free. There is also a variety of equipment available on the market that can assist you in performing your kegel exercises more effectively for the best results! The most difficult aspect is incorporating them into your daily routine consistently.
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