What is the Kegel Exercise?
Kegel exercise for women is simple contact and relax exercises that you can do to strengthen your pelvic floor muscles. Pelvic floor muscles are located at the bottom of your pelvis and it holds your reproductive organ in place.
Why practice Kegel Exercise?
A lot of factors can weaken your pelvic floor muscles, including :
- excessive straining from constipation or chronic coughing,
How to Find The Correct Muscles For Kegel Exercise in Women
Pretending you have to pass urine and then holding it. You need to relax and tighten the muscles that control the urine flow. It’s important to find the correct muscles to tighten.
When you have to pass urine, start to urinate and then stop. Feel the muscles in your vagina, bladder or anus get tight and move up. These are the pelvic floor muscles. If the muscles that stated above tighten, the exercises are done correctly. Your thighs, buttock muscles, and abdomen should remain relaxed.
If you still are not sure you are tightening the right muscles:
- Insert a finger into your vagina. Tighten the muscles as if you are holding in your urine, then let go. You should feel the muscles tighten and move up and down.
How to do Kegel Exercise In Women
Time needed: 30 minutes.
How to do Kegel Exercise in Women
- STEP 1:
Empty your bladder, then sit or lie down.
- STEP 2:
Contract or tighten your pelvic floor muscles. Hold tight and count 3 – 5 seconds.
- STEP 3 :
Relax the muscles and count 3 – 5 seconds.
- STEP 4:
Repeat 10 times per exercise, 3 times a day (morning, afternoon, and night).
TAKE NOTE :
Take a deep breath and relax your body when you are doing these exercises. Make sure do not tighten your stomach, thigh, buttock, or chest muscles.
Within 4 to 6 weeks, you will feel better and have lesser symptoms. Keep practicing the exercises, but do not increase the frequency. Overdoing Kegel Exercise can cause strain when you urinate or move your bowels.
5 Benefits of Kegel Exercise in Women
- Reduce urinary incontinence
- Reduce fecal incontinence
- Prevent almost all types of prolapse in women
- Repair the damages that women underwent during pregnancy
- Improve blood flow to the V-zone of women
Prefer to watch a VIDEO?
Watch the video below from Physical Therapist Michelle Kenway about the 4 Best Positions to do Kegel Exercise:
You could also get a licensed physical therapist to train you in person.