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Strengthen Your Pelvic Muscles By Practicing Kegel Exercises

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Kegel exercises are the best way to strengthen the pelvic muscles. This exercise not only helps in urinary leakage, but also in improving the orgasm. If you are suffering from pelvic organ prolapse, then it is good to do this exercise at least 2 or 3 times a day.

Causes of urinary incontinence

Kegel exercises can reduce the urinary incontinent to a great extent. It is caused due to various health reasons that weaken the muscle around the pelvic floor. It is caused due to following reasons like-

  • It can be caused due to aging and loss of estrogen.
  • Cesarean section, sometimes weakens the muscle
  • Overweight
  • Childbirth
  • Bouts, due to coughing and sneezing
  • Exercises such as heavy weight lifting and contact sports
  • Genetics also contributes to this factor

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This exercise can be performed by both men and women. You can perform them regularly without working about any side effects at all.

How to find the right pelvic muscle?

People who are suffering from urinary inconsistency can learn different techniques for performing this exercise. You need to locate the elusive muscles, so as to perform this exercise regularly. Pubococcygeus muscle is also called as PC. It has to be tightened to get rid of from this problem. When you squeeze this particular muscle, you can feel a tightening sensation both around the rectum and vagina. With an upward lift, you may feel like closing up that passage.

First, place your finger between the rectum and vagina, in a area that is called as perineum. You must squeeze the muscle underlying it. If possible, you can insert your finger into the vaginal canal and squeeze the walls of it.

How to do Kegel exercises?

It is easy and convenient to perform these exercises. The best thing is that you can do it from anywhere and at any time. You can perform them while concentrating on your work, reading a book, eating your meal, or while talking on the phone. It is good to do at least 10 sets of Kegel exercise in a day, so that your muscles will become firmer than before.

Before performing the exercise, you must first identify the right pelvic muscle. Once you have found it, it is better to empty the bladder and begin with the exercise. Tighten the muscles while lying on your back and then hold the contraction for 5 seconds and then relax it for at least 5 seconds. You can repeat this procedure at least 5 times for better result. Don’t hold your breath while doing it.

You can first try the exercise in front of the mirror. If you are following the steps properly, you can sense that perineum will contract with each repetition. When it is done regularly, there is a possibility that the vagina and pelvic area may sore.

If you are having any discomforts in performing these exercises, you can ask for help. You can consult pelvic floor physical therapy and discuss about the problem that you are facing with it.

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