Kegel exercises help prevent or control urinary incontinence and other pelvic floor problems.
The pelvic floor muscles are a group of muscles that are used to stop the flow of urine; supporting the organs in the pelvis such as the bladder, bowel and vagina. This group of muscles can weaken due to age or factors such as pregnancy, childbirth, pelvic surgery, being overweight or obese... causing a person to leak urine or accidentally pass gas.
Kegel exercises (also called pelvic floor exercises) help strengthen the pelvic floor muscles, helping with problems such as: urinary incontinence (leaking urine); fecal incontinence; pelvic organ prolapse (sagging or bulging of the pelvic organs into the vagina). Kegels can also improve sexual health for both men and women.
Kegel exercises help pregnant women gain better control of their pelvic floor muscles during labor and delivery. Kegel exercises also help with bladder control; urinary incontinence or leakage; pushing during vaginal delivery; and healing of the perineum after delivery.
For men, Kegel exercises not only help improve urinary incontinence (depending on the cause) but also control prostate pain and swelling that occurs with prostatitis or benign prostatic hyperplasia (BPH); increase sexual pleasure by helping with erections and ejaculation.
For people with weak pelvic floor muscles, Kegel exercises should be started in a lying position. Photo: Freepik
To find your pelvic floor muscles, you can try stopping your urine while you are on the toilet or imagine yourself trying not to pass gas. You can also gently insert a finger into your vagina and squeeze the muscles to feel the pressure around your finger. The muscles that are lifted when you stop peeing, pass gas, etc. are your pelvic floor muscles.
Once you find your pelvic floor muscles, start doing Kegel exercises by lifting and holding them for about 3 seconds, then relaxing for 3 seconds. Repeat this movement 10 times. If it feels too difficult, reduce it to 5 times until your pelvic floor muscles get stronger, this is called a set. Do this exercise one set in the morning and one in the evening.
As your pelvic floor muscles get stronger, increase the number of repetitions. Instead of holding and relaxing for three seconds, try doing five seconds each time. Then, increase the number of Kegels to 10 in a row. Finally, increase the number of times you do these exercises from two times a day to three times. Ideally, experts say you should do 10 sets (holding and relaxing for five seconds) for three sets a day.
To know if you are doing the exercise correctly, rely on the pain in your abdomen, lower back or head. If you feel pain, you may be holding your breath or tightening your muscles incorrectly. Therefore, do not over-tighten, press or squeeze the muscles of your inner thighs, back, buttocks or abdomen during the exercise. During the exercise, do not hold your breath but breathe normally, maybe count out loud to maintain your breathing rhythm. The exercises can be done lying down, sitting or standing. If your pelvic floor muscles are weak, start lying down.
When practiced correctly, you will see your symptoms gradually improve after 6-8 weeks such as: no more frequent urine leakage.
Nhu Y ( According to Cleveland Clinic )
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