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Kegel exercises won’t help you look better. They are doing something more important. They strengthen the muscles that support the bladder. Thanks to this, they significantly reduce the risk of urinary incontinence. The exercises were developed in the late 40s by the American gynecologist Arnold H. Kegel.
Why is it worth exercising Kegel muscles?
Kegel exercises (pelvic floor muscles) were initially intended to help patients suffering from stress urinary incontinence after childbirth. However, over time, they have also been shown to be useful for other health problems such as overactive bladder, radical prostatectomy, urinary incontinence, erectile dysfunction, climacturia, and premature ejaculation. Interestingly, they also improve sex life, such as erection, orgasm, and ejaculation.
Check also: What is the treatment of erectile dysfunction?
The effectiveness depends on the correct execution of the exercises.
What are uterine fundus muscles?
It is the network of muscles that support the bladder and help control urine flow. Include:
• bladder: it collects urine,
• sphincter muscles: help to open and close the urethra, which drains urine from the bladder,
• fundus muscles: they support the bladder and rectum and help to control the flow of urine.
How do you find these muscles?
First of all, take your time. You may need a few tries to find them. There are several ways that will be useful to you.
- Try to stop and restart the urine flow. Try to do this two or three times. No more, because you can hurt yourself.
- Alternatively, imagine someone entering the bathroom while you are urinating. Try to stop the stream.
The muscles you use are the pelvic floor muscles.
How To Do Kegel Muscles?
Kegel exercises are easy to do. You can do them anywhere. Remember a few steps:
• Start by holding the pelvic floor muscles for 5 seconds. Think about pulling your genitals in and out. Don’t hold your breath as you do this. Counting out loud can keep you from doing it.
• Now relax your muscles slowly and completely, also for 5 seconds.
• Repeat this process 10 times, at least 3 times a day.
Or, try one more exercise:
• Squeeze the muscles in your anus (just like when you have a bowel movement).
• Relax your pelvic floor muscles after each repetition.
• Repeat the exercise 10-20 times.
The muscles of the uterine floor can get tired during these exercises. If it does, stop it and rest for a while.
Do not use your abdominal muscles, legs or buttocks while exercising. Otherwise, you will not regain control over urination or improve your sex life.
When should you exercise your Kegel muscles?
Most people prefer to do these exercises while lying on the bed or sitting in a chair. In fact, you can do them in any position that makes you feel comfortable. To prevent urine leakage, try doing Kegel exercises before the following:
• getting up,
• walking,
• sneezing or coughing
• to laugh.
Do Kegel exercises hurt?
Kegel exercises shouldn’t hurt. They are usually easy and relaxing. However, if you use the wrong muscles, you may feel discomfort. If you have any questions or concerns, please contact your doctor or physical therapist. They will advise you on how to do the exercises correctly.