Benefits of Kegel Exercises
Your pelvic floor muscles support your bladder, uterus, and bowel. When these muscles are weakened it can lead to urinary and fecal continence, a loss of sexual sensitivity, and even bladder prolapse. Throughout a woman’s life, there are certain things that can weaken your pelvic muscles including pregnancy, childbirth, and obesity. But Kegel exercises help keep your pelvic muscles fit and strong.
How do I perform Kegel exercises?
Kegel exercises consist of a simple clenching and releasing movement. When you first start performing your Kegels, we recommend that you start by doing a small number for a short period of time and then increasing your exercises both in length and number as you become accustomed to working them into your daily routine. Your goal should be to perform two sets of Kegel exercises each day.
So let’s talk about how to properly perform Kegel exercises. For starters, we advise that you always empty your bladder before starting the exercise. Now get into a comfortable position, either sitting or laying down. No gently squeeze or tighten your pelvic floor muscles and hold for a count of 3 to 5 seconds, or for as long as you feel comfortable. Then relax your pelvic muscles for another 3 to 5 counts. Repeat this movement 10 times.
That’s it, Kegel exercises are that simple. One of the best things about Kegel exercises is that they require zero commitment and can be done virtually anywhere and at any time. As you continue to work them into your schedule, increase the amount of time you keep your muscles tight and the number of repetitions you perform with each set. Before you know it you will be able to perform Kegel exercises two or three times a day.
Some women are unable to perform Kegel exercises due to physical limitations, but there are options including electrical stimulation that will mimic the exercise and still strengthen your pelvic floor, but not without a consultation with your doctor. If you have any questions about Kegel exercises or the health and strength of your pelvic floor, call Eagles Landing OB/GYN to schedule an appointment today.