Have you ever heard of Kegel exercises? What are these exercises? How will it help you strengthen your pelvic floor muscles? What are the medical conditions that help in her recovery? In this article, we will talk about these exercises. its importance and how to do it, and tips related to it, So stay with us.

What are Kegel exercises?

Also known as “pelvic floor muscle training”, These are simple exercises aimed primarily at strengthening your pelvic floor muscles. at the bottom pelvis Oh, honey, it’s a series of muscles and tissues that make up the carrier at the bottom of your pelvis. They hold and hold your organs in place.

There is a medical condition, my dear, called “pelvic organ prolapse“, In this case, the uterus, bladder, and intestines sag into the vagina. which results in many problems, Including the lack of control over these members, And thus the occurrence of urine leakage or the accidental exit of gases, Kegel exercises help in strengthening and toning your pelvic muscles. Which helps avoid the previously mentioned cases.

Causes of pelvic organ prolapse:

Any health condition that stresses and weakens your pelvic floor muscles can lead to pelvic organ prolapse. These cases include:

• Pregnancy and vaginal delivery.
• overweight.
• pelvic surgery, Including caesarean section.
• genetic causes, Some people are born with a higher risk than others of developing weakness in the tissues that support the pelvic floor muscles.
• aging, The pelvic floor muscles as well as the rectum and anus muscles naturally weaken with age.
• Frequent bouts of sneezing, coughing and laughing.
• exercises, Especially jumping, running and lifting heavy weights.

Finding the pelvic floor muscles:

Now that we know about Kegel exercises, We will talk about how to apply it to obtain healthy and healthy organs, But first, my dear, You must learn how to find the pelvic floor muscles correctly, In order to be able to do the exercises optimally, In order to be able to do the exercises optimally,

You can locate the muscle by trying to stop the flow of urine in the middle of it. The muscles you use for this procedure are your pelvic floor muscles. You will feel the tension and relaxation in the process. So these are your pelvic floor muscles.

Watch here, my dear. You should use this method for learning purposes only. It is not a good idea to start and stop urinating regularly. or doing Kegel exercises frequently when you have a full bladder, Because this can predispose to a urinary tract infection (UTI).

3. You can consult a gynecologist if you are unsure about your pelvic floor muscles. Your doctor may recommend that you use something called a vaginal cone. where you insert a vaginal cone into your vagina, Thus, you will use your pelvic floor muscles to keep it in place.
4. You can also resort to biofeedback training, It is a very useful exercise in helping to identify and isolate your pelvic floor muscles. In this procedure, the doctor inserts a small probe into the vagina or places sticky electrodes on the outside of the vagina or anus. You will be asked to attempt a Kegel exercise. The screen will show whether you’ve contracted the correct muscles and how long you’ve been able to hold the contraction.

Kegel exercises method:

The good news, my dear, is that you can do these exercises even when you are sitting or lying down. Once you find your pelvic floor muscles, it will be very easy to perform these exercises:

• Start by imagining yourself sitting on a piece of marble. that you want to lift this marble using your pelvic muscles, Exactly, my dear. This is how to do Kegel exercises. By tightening the pelvic muscles inwards and then relaxing them.
• Do this process for three seconds at a time. Then relax for three seconds as well, And you can repeat this process 10 times in a row, This will be one group.
• You can also do this set of exercises at least twice a day. As you improve, increase the intensity of the exercise. That is, increase the time in which you are tensing, fixing and relaxing, And by increasing the number of exercise times and increasing the exercise groups during the day.
• And you must pay attention, my dear, to the subject of focus in the exercise. Yes, it is easy to apply. But it needs focus. You should pay attention to tightening the muscles of your pelvic floor only, Do not flex the muscles of the abdomen, thighs or buttocks. You should also pay attention to avoid holding your breath.

Benefits of Kegel exercises:

Let’s learn about the main conditions that Kegel exercises help to improve:

1. Stress incontinence: It is the leakage of a few drops of urine while sneezing, laughing or coughing.
2. urge incontinence: It is the presence of a strong and sudden urge to urinate before the loss of a large amount of urine.
3. Fecal incontinence: It is fecal leakage.

You can also do Kegel exercises during pregnancy or after childbirth to improve the above-mentioned symptoms.

Important tips for doing Kegel exercises:

• If, my dear, you feel pain in your stomach or back after a Kegel exercise session, This is a sign that you are not doing it right. So pay attention when doing it and follow the correct steps carefully.
• And remember, my dear, not to overdo it with Kegel exercises. So that you don’t feel tired.
• If you are having trouble doing Kegel exercises, Don’t feel embarrassed to ask for help. Your doctor can give you important feedback so that you can learn to do the correct muscle exercises.

When do Kegel exercises start showing results?

If you do Kegel exercises regularly, You can expect results within a few weeks to a few months. For continued benefits, Make Kegel exercises a regular part of your daily routine. Most women say they notice a decrease in urine leakage within 12 weeks after starting and sticking to a Kegel exercise routine.

In conclusion, We wish you health and safety, and always watch your health, And do not forget to consult a doctor or specialist when you feel any pain or uncomfortable symptoms, Not neglecting any abnormal situation you are exposed to, Your health is the most precious thing you have.

Written by: Marah Mohamad

Sources:

clevelandclinic

mayoclinic

healthline