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

• Incontinence in Women
• Childbirth and Incontinence in Women
• Can Exercise Cause Stress Incontinence?
• New Procedure Treats Stress Incontinence

Disclaimer - The research, clinical material and advice provided on this website is for informational purposes only and not a substitute for medical treatment, nor an alternative to medical advice. Any action taken in response to the information given on this website is at the reader's own discretion. Readers should always consult their own Doctor in all health matters. Please read our Terms and conditions. Copyright ©2003-2010 DryForLife®

Tags: Bladder Weakness, Kegel exercises, light bladder weakness

This entry was posted on Sunday, June 28th, 2009 at 3:49 am and is filed under Kegel Excercises. You can follow any responses to this entry through the RSS 2.0 feed. Responses are currently closed, but you can trackback from your own site.