Kegel Exercising for Bladder Control and Enhanced Sexual Pleasure
STEP 1 Find the right muscle to work. Tightening the right muscles on the pelvic floor is important for successful Kegel exercise. One approach to find the pelvic floor muscles is to try and stop the flow of urine midstream. Try this several times so you become familiar with the contraction feeling. Avoid contracting your abdominal, thigh or buttock muscle groups while performing the exercise.
STEP 2 Prepare for Kegel exercise. Begin your Kegel exercise regime with an empty bladder. When first starting out, take the time to perform the exercise in a quiet place where you can relax and concentrate. Try to exercise in different positions each time you perform your Kegels. For example, exercise while sitting, standing and lying. The variety of positions with the exercise will enhance full muscle strengthening.
STEP 3 Perform the Kegel exercise. Pull in the pelvic muscles and hold the contraction for a count of 3-5 seconds then relax for a count of 3-5 seconds. Repeat this process 10-15 times each time you exercise. Your Kegel exercises should be performed every day, at least three times a day.
STEP 4 Advance your Kegel program. Once you are comfortable with Kegel exercising, increase the tightening of the pelvic floor muscles and hold for a count of 10 seconds, relaxing for a count of 10. Perform 10 rounds of exercises, three times a day. Don't lose hope! Be encouraged! Kegels can take up to 4-6 weeks to notice improvement and for some, up to 3 months to see a significant change. Remember, Kegel exercises have been shown to be 50-80% effective in improving urinary incontinence.
TIPS It's important to take care of yourself if you are experiencing stress incontinence. Don't be afraid to talk with your healthcare provider about it to make sure there isn't any underlying medical condition bringing it on. This type of incontinence is very common following childbirth as the stress of the birth may have weakened or damaged the pelvic floor.
If doing Kegels on your own is too much of a challenge, consider products that will help you perform the exercises efficiently. They work and take hardly any time out of your busy day.
Hold your squeeze until after you sneeze! Doing so will help you protect your pelvic floor muscles from further damage.
The feeling of discomfort in your abdomen or back while performing Kegel exercises is not normal. If you experience this discomfort you are probably performing the exercise incorrectly. Relax and concentrate just the pelvic floor muscles.
When performed correctly, Kegel exercises have been shown to be 50-80% effective in improving urinary incontinence. Once you have the hang of Kegel's and see the improvement, you will find yourself performing them while in line at a store, working on your computer, driving or working outdoors!
Related Tags: kegel, pelvid floor muscles, arnold kegel, stress incontinence, urine leakage, uinary incontinence
Robin Phelan, BSN RN is a nurse and Managing Director of Continenc Connection, LLC, http://www.ContinenceConnection.com - a company that provides education, support and quality incontinence products to individuals dealing with chronic incontinence. http://www.ContinenceConnection.com is the leading online incontinence products store offering expert guidance, discreet delivery and outstanding customer service with a caring flare.Your Article Search Directory : Find in Articles
Recent articles in this category:
- Dental Insurance For Individual Can Be Of Help At Time
Dental problem may cost one a lot of money and pain. But, practicing a reasonable care could decreas
- Personal Trainer For Perfect Health
There is a general misconception that need for a fitness trainer comes for novice or from those who
- Varicose Veins - Causes, Symptoms, Treatment
The majority of people after thirty notice the changes that appear with the maturing. In this case t
- Scenar Therapy - Self-treatment Or Healing Partnership
Do you want to learn about a device which will help you to ease your pain? If you get this kind of a
- Scenar - 5 "no, Nos" Of Scenar
Are you fed up with the pain in your body? Various parts of our body seem to ache due to different r
- Scenar Device - 5 Tips On Travelling With Your Scenar (skenar) Device
You might be aware of scenar which has become quite popular these days. This is actually the acronym
- Scenar Therapy - How To Treat Your Pet With Scenar
There are many alternative methods of treatment that are being invented these days. Lots of people a
- Your Options For The Treatment For Appendicitis
Appendicitis is considered to be a surgical illness. Due to its severe character, the treatment for
- How To Choose The Right Copd Medication
Chronic obstructive pulmonary disease or COPD does not have any cure. But with the help of medicines
- Septic Arthritis: Infectious Agents Penetrate Joints' Spaces
Another major type of arthritis is septic arthritis, which is also known in various terms like: pyog
Most viewed articles in this category:
- Drugs - the Last Alternative for Adhd in Kids
Anyone over the age of thirty who has grown up with ADHD understands that there was not much help av
- Foods To Eat To Gain Weight
Malnutrition has the same degree of problem as obesity. There are people who are too skinny, they fi
- Understanding Postpartum Clothing
The same way most pregnant women dream of the day when they will begin showing for wearing maternity
- The Use Of Weight Loss Herbs
Nothing has garnered more attention in today's world than the success or failures of weight loss pro
- A Simple Acid Relux Cure
Many people today are afflicted with heartburn. If they eat food that is too spicy, they get heartbu
- Five Effective Household Back Pain Treatments
Back pain treatment comes in lots of forms, from exercise to pain mediction. Standard and most wides
- Herbal Remedies - Can They Cure What Ails You?
You've probably heard about herbal remedies before and how they can treat a variety of health proble
- Natural Relief for Tinnitus - What are your Choices
Natural Relief For Tinnitus - Alternative Options Did you know that there are an estimated 50 t
- Birthing Around the World
Since ancestral times, different cultures showed off different customs and beliefs around the miracl
- Signs of Anorexia
All types of media information advices the population more and more often to eat healthy and exercis