Kegel exercise is to strengthen muscles of the pelvic floor. Kegel exercise is help improve incontinence as well as constipation in some individuals.
Toxic elimination system is the most common cause of health conditions today and dangerous, but it is easily treatable.
What is Kegel exercise?
Pelvic floor weakness can be the reason behind constipation in some individuals specifically woman, but also some men.
Pelvic floor muscle can weaken by surgical removal of prostate, badly managed diabetes, overactive bladder, pregnancy, childbirth, aging, and overweight.
Development of Kegel exercise is to strengthen pelvic floor muscle; it is like pretending to urinate and then holding it. During urination, start to go and then stop. Feel the pelvic floor muscles in the vagina, bladder, or anus tighten them and move up. If you able to tighten them, then you are doing the exercise correctly.
If you do Kegel exercises regularly, you can expect improvement in constipation within few weeks. For continuous benefits, make Kegel exercise permanent in your daily routine.
How do you identify correct muscles for Kegel exercise?
If you are unsure, which is the right muscles to tighten; here is the easy way to identify correct muscles to tighten.
Insert a finger into the vagina (for women) or rectum (for men), then tighten the muscle as stopping urine, cutting stool, or prevent passing gas. You should feel tightness in the inserted finger. Feel tightness confirms the use of correct muscles.
Another easy way to identify pelvic floor muscles is just stop urination in the midstream. If you are able to stop in the midway then you are doing right.
Focus tightening specifically pelvic floor muscles, not your abdomen, thigh or buttock muscles. Additionally avoid holding your breath during exercise.
It is only to help identify the correct muscles, never to so habitually to start and stop urine stream during urination. Doing kegel during urination can actually weaken the muscles leads to incomplete bladder emptying and risk towards urinary tract infection.
Who can benefit from Kegel exercises?
- Constipation due to weak pelvic floor muscle.
- Urine leak while sneezing, laughing or coughing.
- Drip urine after urination, usually after leaving the bathroom.
- Leak stool; fecal incontinence
- A strong sudden urge to urinate before urinary incontinence.
- Men who have erectile dysfunction.
- Women who have difficulty attaining orgasm.
How to perform Kegel (Pelvic floor) exercise?
Kegel exercises train the pelvic floor muscles, which strengthen the uterus, bladder, small intestine and rectum.
- After identified the correct pelvic floor muscles, empty your bladder.
- Take any comfortable position, whether sitting, standing, or lying down.
- Pull up and tighten your pelvic floor muscles, hold this contraction for a count of five seconds in the beginning and slowly improve to 10 counts
- Then relax, and be relaxed for a count of five and slowly increase to 10 counts.
- This is one cycle.
- Do it 3 times a day; that is three sets of 10 cycles per day may be in the morning, evening, and night.
When to do Kegels exercise?
Kegel exercise can do at any time anywhere even when relaxing on the couch, while waiting for traffic signal, checking email, etc.
