A Handy Guide For Women to Do Pelvic Floor Exercises
Incontinence is a common concern that affects both men and women of older ages. However, as per the studies, incontinence is twice as common in females as compared to males. To deal with this health condition, there are a variety of treatment options, including kegel exercises.
Doing kegel exercises is one of the most recommended and effective solutions for patients who suffer from the problem of incontinence. These are bladder-strengthening exercises that are helpful in preventing pelvic floor problems.
At the same time, it is important to follow the right technique while doing kegel exercises to ensure positive results. To help you out, here is a step-by-step guide to doing pelvic floor exercises. Let’s get started!
Step 1: Finding the right muscles
The first step is to identify the pelvic floor muscles. You will be able to find them by stopping urination midstream. After identifying the muscles, you can choose the right position to do the exercise. Generally, the easiest way to do them is by lying down at first.
Step 2: Improve your technique
When performing Kegels, visualise sitting on a marble and contract your pelvic muscles as if you were raising the marble. Try it for three seconds at a time, then take three deep breaths to unwind.
Step 3: Maintain your attention
Only concentrate on strengthening your pelvic floor muscles if you want the optimum results. Avoid contracting your buttocks, thighs, or abdominal muscles. Try not to hold your breath. Breathe normally while performing the exercises.
It is suggested to repeat the bladder-strengthening exercises three times a day. You can aim for three sets of 10–15 repetitions or more each day. Moreover, if you still do not feel confident about the correct way to do Kegels, there is no harm in seeking guidance from healthcare experts.