The Kegel exercise is named after Dr. Kegel, who discovered the importance of floor pelvic exercise. Kegel exercises can help to prevent or control urinary incontinence. They are beneficial to both men and women. During these exercises, you will be able to identify the muscles that support your pelvic organs. You can do these exercises at any time during the day.
Why Kegel exercise is important?
Kegel exercises are essential for all women. Many factors, including childbirth, surgery, obesity, age, estrogen levels, and constipation-related straining, can weaken your pelvic muscles.
Kegel exercises are for you if you have urine leakage when sneezing or laughing, a strong sudden urge to urinate, or fecal incontinence. They aid in the strengthening of pelvic muscles, the treatment of urinary incontinence, and the prevention of pelvic organ prolapse.
How to perform Kegel exercise?
- You can work out your muscles whenever and wherever you want, whether you're driving, sitting at your desk, or watching TV.
- First, you must identify the appropriate muscles. You can accomplish this by halting your urine flow. If you succeed, you have discovered the right muscles. Doing Kegel exercises with a full bladder should not be done on a regular basis. It may increase the likelihood of a urinary tract infection. You can also find the muscles by inserting your finger into your vagina and pressing down on it. If you feel the muscles tighten around your finger, you've found the correct muscles.
- Once you've identified the correct muscles, repeat it 5 times in a row for 10 seconds at a time.
- Do not hold your breath while performing the Kegel exercise. Allow yourself to breathe freely!
- Repeat the Kegel exercise three times per day.
- If you do Kegel exercises on a regular basis, you should see results in 3 to 5 weeks. Be patient and don't give up!
What are Kegel balls?
Kegel balls are available in a variety of sizes and weights. Make certain that you purchase the correct ones. They are used to strengthen vaginal and pelvic floor muscles . They are more well-known for increasing sexual pleasure.
Once you're familiar with Kegel exercises, you can integrate kegel balls into your workout to improve your results.
How to insert them?
- Lie down in a comfortable position with legs spread apart
- Insert the ball slowly deeper into your vagina. It is usually connected to a string that you can pull later on
- Tighten your pelvic floor muscles to hold the Kegel balls
- Perform your exercises as usual
How to take care of the Kegel balls
- Wash them under warm water
- Disinfect them with antibacterial soap
- Dry them very well and store them in their own case