Kegel exercises are an important tool in maintaining the strength of pelvic floor muscles which can be weakened by pregnancy, childbirth and hormones. Your pelvic floor muscles are the muscles that support your bowels, bladder and uterus, so it is easy to see why keeping these muscles as strong as possible is important. Weakening of these muscles may result in bladder weakness.
Not sure where exactly these muscles are, let alone how to exercise them? You’re not alone; many women will admit to the same problem. To isolate your pelvic floor muscles, simply attempt to stop your urine while going to the toilet. If you can do this, you have found the right muscles. Still having trouble? Insert a finger gently into the vagina and tighten up your muscles around your finger. You will feel these muscles tense and your muscles will move upwards; when you relax these muscles, they will relax downwards. Once you are able to tense these muscles you are ready to perform Kegel exercises.
To perform Kegel exercises, simply tense your pelvic floor muscles and hold for 5 seconds, then release the muscles slowly over 5 seconds. Repeat 10 times, 3 times per day. Gradually increase the number of seconds you tense these muscles and how many “reps” you can do. Remember to breathe slowly throughout the exercises, and not to tense other muscles, such as your abdominal muscles.
It may take several weeks before you see a noticeable difference if you are practicing Kegels to improve bladder weakness. Don’t be discouraged if you do not see immediate results (Rome wasn’t built in a day!), but do set aside a time each day to perform the exercises; for example, while you are watching television or sitting at your desk.
If you would like to learn more about bladder weakness, please click here.
Further Womens Health Articles
