Kegel exercises are mainly designed to brace the pelvic floor muscles, which supports the bladder and bowel openings. This helps in preventing the leakage of urine, whenever you cough, sneeze, lift heavy weight or other hectic movements. There are many benefits of doing kegel exercises including easier childbirth, quick healing of pelvic area and birth canal after delivery, and improved ability to pass stool.
Kegel Exercises are especially for those:
- Suffering with urinary incontinence or bowel incontinence
- Having problem in pelvic floor muscles
- Having confirmed waning of pelvic floor
- Being pregnant or after giving childbirth
- Middle and Old aged Women having weak pelvic floor muscles
Instructions on Kegel Exercises:
The Urethra- The Functional Stop Test:
This type of test you should do after partially emptying your bladder. When you partially empty your bladder, stop the urine flow in a slow manner and feel how it is. This type of test is useful for assessing how it feels when you try to stop the flow of urine in midstream. It is important that you are not doing this type of test more than once per urination.
Birth Canal is the Window to Pelvic Floor:
In this step, you will contract and release the muscles around the opening of birth canal, while lying on your back. This is accomplished by inserting finger into such canal opening while you try to lift and squeeze with the muscles. Also see how you feel while doing so.
Putting it all together:
When you start doing above steps, it will help you strengthen your pelvic floor muscles. The kegel exercises for women should be made a part of their routine life. After you have become experienced in performing these exercises, you need to do them as follows:
- A series of strong, steady squeezes for 8-10 seconds each
- Try to do 8-10 at a time
- For most people, 30 repetitions per day are adequate.
If you feel difficult to identify the correct muscles by doing kegel exercise, there are some other techniques that healthcare professional may recommends you:
Biofeedback equipment help you to identify and strengthen pelvic muscles. This is like inserting a probe to canal part and monitoring your muscle contractions on computer screen.
There are many kegel tools like kegel balls, vaginal dilators etc. to help identify and brace the pelvic muscles.