Urinary incontinence is a condition of the pelvic floor that causes drops of urine to be released involuntarily. This may happen when you laugh, cough, sneeze, during sex and at other times.
The condition can ruin your sex life, make you feel ashamed in public and cause low self-confidence. Discover the benefits of Kegel exercises and get rid of these unpleasant discharges.
What are Kegel Exercises?
Kegel exercises strengthen the pelvic floor muscles that hold your bladder, uterus, small intestines and rectum. Unlike exercise for other muscles in the body, you can exercise your pelvic floor muscles anytime anywhere.
You simply contract and relax your pelvic floor muscles just as you would when urinating or on a long call. When done correctly, the muscle prevents the bladder from discharging urine. Kegel exercises are therefore recommended for men and women alike.
Perform these exercises when urinating but ensure that you release all the urine in the bladder. When urine retracts, it can cause an infection of the urinary tract.
How do I perform the exercises?
Try to stop urination midstream. Have you succeeded? You have just done a Kegel exercise! Start by tightening the muscle slowly and then tightly. Hold as you count five seconds and then loosen them slowly.
Repeat the process five times to complete a set. Next, increase your count from five seconds to as many as ten while holding tightly. Do not perform more than four sets in a day. More importantly, relax for more than a minute between sets.
Focus on tightening only the pelvic floor muscles. Do not flex the muscles in your buttocks, thighs, legs, abdomen, and back. Keep your breathing flowing in and out of your lungs naturally.
What are the benefits of Kegel exercises?
Hold urine for longer in your bladder, so you don’t have to rush to empty it repeatedly.
Prevent intermittent discharge of urine when you laugh, cough or sneeze.
Prevent or stop fecal incontinence (leaking stool)
Stopping urine incontinence restores your sexual health and confidence.
Increased sense of self-confidence.
Why do Kegel exercises matter?
No other exercise can bring the above benefits of Kegel exercises. It is a safe way to manage urine and fecal incontinence without surgery. However, Kegel exercise may not stop the total damage to the pelvic floor muscles.
The most significant advantage is that you can do these exercises as you drive, relax on the couch and when waiting for a friend at the bus station. If you have any difficulty, feel free to talk to a sexual health practitioner and learn how to flex the precise muscles for maximum benefits. Have you tried Kegel exercise? What was your experience?