What is Kegel Exercise?
A Kegel exercise consists of a squeezing and lifting action of your vaginal wall
muscles. While doing a Kegel exercise, do not tighten your tummy, buttocks or
leg muscles. Hold the Kegel exercise for about 10 seconds then relax for a few
seconds.
Kegel exercises should be done in sets of ten, three or four times during the
day. When you first start, just do a few at a time, several times a day, then
work your way up to sets of ten.
Kegel exercises will assist a pregnant woman to have an easier delivery as the
pelvic floor muscles will be more toned. The likelihood of tearing during
delivery will be reduced.
Another approach to determine if your pelvic floor muscles are in good shape is
to try to stop your urine flow in midstream. If you can do this, these muscles
are in good condition. If not, try doing Kegel exercises, and you will see a
difference.
To do Kegel exercises correctly, think of them as "winking" your vagina.
Positioning in various ways while doing Kegel exercises can further tone your
pelvic floor. Try doing Kegel exercises while lying down, sitting up, squatting
and on all fours.
Kegel exercises can help women at other times in life than just while they are
pregnant. They can make sex with your partner more enjoyable at any time, not
just during the postpartum phase.
Kegel exercises can help women of all ages reduce the risk of prolapsed uterus,
stress incontinence, overactive bladder and unsatisfactory orgasm. Many women
report having stronger more satisfying and multiple orgasms after an ongoing
routine of Kegel exercises done correctly.
Later in life, after menopause, Kegel exercises done as a routine from midlife
on, can increase vaginal wall thickness and lubrication. In addition to
reducing the risk of urinary incontinence, Kegel exercises can prevent or
reverse rectal incontinence.
It will usually take about 3 or 4 weeks to see an improvement in stress
incontinence from a routine of Kegel exercises.
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