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Don’t Forget To Do Your Kegel’s

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Kegel exercising is a natural strengthening therapy commonly used to help both men and women improve their urinary incontinence.

Causes related to a weakened pelvic floor:

  • Pregnancy
  • Child birth
  • Surgery
  • Aging
  • Obesity

When Kegels are done consistently and routinely this exercise can help with bladder control and other health issues. It was designed to build up the pelvic floor muscles by making them stronger with exercise. These muscles provide support to pelvic organs such as the urethra, bladder, bowels, and components of the male and female reproductive systems. The great thing about kegel exercises is that they're easy to do and can be done anytime, anywhere.

Finding your pelvic floor muscle- How to do it

  • tighten the muscles between your legs as if trying to prevent the passing of gas
  • stopping urination mid stream will also help you identify this muscle

See A Picture(Pelvic floor anatomy, WebMD)



Once you've identified your pelvic floor muscle- Work it out

  • make sure you have an empty bladder before you begin this exercise
  • sit, lay, or stand in a position that is most comfortable for you
  • tighten the pelvic floor muscle by holding it for 5 seconds, in the fashion you found it from above, and then release and rest for 5 seconds. Repeat.
  • be careful not to tighten the muscles in the abdomen, thigh and buttocks as it is the pelvic floor you want to be doing the work
  • do it repeatedly, usually 3 sets of ten 3 times a day
  • begin gradually and work your way up

Eventually, most people are able to increase their personal best and practice the exercise while standing if unable to before. When kegel exercising is done daily and routinely most people will notice results in just a few weeks.

Managing Your Incontinence At Work (WebMD - tips to keep incontinence private)

Over time studies on Kegel exercise have indicated significant improvements with:

  • bladder control
  • pelvic pain
  • urinary symptoms
  • orgasm intensity
  • erectile dysfunction
  • libido (sex drive)

If no results are noticeable in a few weeks see a physician or healthcare provider to help with training and correctly locating your pelvic floor muscle.

The above information was sourced from the websites below. For more information please visit these websites:

(2012, January 9). WebMD - Better information. Better health.. Kegel Exercises for Women: Benefits and How-To Instructions. Retrieved June 14, 2014, from http://www.webmd.com/women/tc/kegel-exercises-topic-overview

M.C.S. (2012, September 25). Mayo Clinic - Mayo Clinic. Kegel exercises: A how-to guide for women - Mayo Clinic. Retrieved June 14, 2014, from http://www.mayoclinic.org/healthy-living/womens-health/in-depth/kegel-exercises/art-20045283

Stang, D. (2012, July 16). Medical Information & Trusted Health Advice: Healthline. Kegel Exercises: Benefits, Goals & Cautions. Retrieved June 14, 2014, from http://www.healthline.com/health/kegel-exercises#Overview1

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