PERFORMING PELVIC FLOOR EXERCISES:
1. Begin by emptying your bladder.
2. Tighten the pelvic floor muscles and hold for a count of 10.
3. Relax the muscle completely for a count of 10.
4. Do 10 exercises, 3 times a day (morning, afternoon, and night).
You can do these exercises at any time and any place.
Most people prefer to do the exercises while lying down or sitting in
a chair. After 4 - 6 weeks, most people notice some improvement. It
may take as long as 3 months to see a major change.
After a couple of weeks, you can also try doing a single pelvic floor
contraction at times when you are likely to leak (for example, while
getting out of a chair).
A word of caution: Some people feel that they can speed up the
progress by increasing the number of repetitions and the frequency
of exercises. However, over exercising can instead cause muscle
fatigue and increase urine leakage.
If you feel any discomfort in your abdomen or back while doing
these exercises, you are probably doing them wrong. Some people
hold their breath or tighten their chest while trying to contract the
pelvic floor muscles. Relax and concentrate on contracting just the
pelvic floor muscles.
When done the right way, Kegel exercises have been shown to be
very effective in improving urinary continence.
Alternative Names
Pelvic muscle strengthening exercises, Pelvic floor exercises
NEXT :Kegel and Pelvic Floor Exercises for Prolapse
Prevention
1. Begin by emptying your bladder.
2. Tighten the pelvic floor muscles and hold for a count of 10.
3. Relax the muscle completely for a count of 10.
4. Do 10 exercises, 3 times a day (morning, afternoon, and night).
You can do these exercises at any time and any place.
Most people prefer to do the exercises while lying down or sitting in
a chair. After 4 - 6 weeks, most people notice some improvement. It
may take as long as 3 months to see a major change.
After a couple of weeks, you can also try doing a single pelvic floor
contraction at times when you are likely to leak (for example, while
getting out of a chair).
A word of caution: Some people feel that they can speed up the
progress by increasing the number of repetitions and the frequency
of exercises. However, over exercising can instead cause muscle
fatigue and increase urine leakage.
If you feel any discomfort in your abdomen or back while doing
these exercises, you are probably doing them wrong. Some people
hold their breath or tighten their chest while trying to contract the
pelvic floor muscles. Relax and concentrate on contracting just the
pelvic floor muscles.
When done the right way, Kegel exercises have been shown to be
very effective in improving urinary continence.
Alternative Names
Pelvic muscle strengthening exercises, Pelvic floor exercises
NEXT :Kegel and Pelvic Floor Exercises for Prolapse
Prevention
