What are Kegel exercises?
Dr. Arnold H. Kegel may be best known for his invention of exercises for pelvic floor muscles, which are now called Kegel exercises. Many women use this simple exercise, especially for the type of urinary incontinence called stress incontinence. When women had children, they tend to weaken the muscles around the urethra, vagina and rectum. This can lead to urine leakage when coughing, sneezing or even laugh. Kegel exercises can significantly reduce this escape in many women by restoring these muscles to a more toned state. You know you are doing a lift of the foot because your foot is in the air. With these exercises you push the muscles you don't see, so it may be hard to know at first if you are doing Kegels correctly. The easiest way to find the muscles you want to tighten and relax can occur when you swing.
When the in the middle is urinate, try to stop the flow of urine with muscles. If you have stopped or reduced, you have found your muscles that you have to perform a Kegel exercise. Do not practices the flow of urine frequently, protrousThis can cause bladder infections if you do not completely empty your bladder. If you do it three or four times, you are not with a great risk of infection to make sure you have the right muscles for the Kegel exercise.
Once you know which muscles use, there is a specific method for performing these exercises. It is best when you sit or lie on your back. You want to press the muscles and stick to pressing for about four seconds. Loosen the muscles for four seconds and repeat. You should get as many repetitions as you can in five minutes, but some women may have to work for up to five minutes.
perform these exercises twice a day for the best results. Once you can easily make the Five minutes of them and hold your muscles for at least four seconds, work to enlarge the holding time for eight to ten seconds. Rest for the same time as pressing.
shameIE shows that these exercises can significantly improve mild incontinence for about eight to twelve weeks. If you do the Kegel exercise correctly and do not work, you should talk to you about other solutions. Also, if you are not sure that you are doing them correctly, the annual exam or postpartum test is a great place to check. Ask your doctor to train you how to do or check them to make sure you have the right exercise.
Ideally, you should start performing a Kegel exercise before you have any type of incontinence problems. They are great to do when you are pregnant and can help strengthen the muscles for pushing during labor. Starting before you have problems, it can also help you get back to shape after weakening the muscles during delivery.