What Are Kegels?
Kegel exercises are simple clinch-and-release exercises suitable for both men and women which are helpful to strengthen the muscles of your pelvic floor. The pelvic area is located between your hips and this is the area that holds the gut, bladder and reproductive organs. If you have weak pelvic muscles, they will not support your internal organs and you may find it difficult to control bladder and bowel movements. Kegel exercises can help with this and these can be practiced anywhere at anytime, in the privacy of your home or while standing in a supermarket queue.
When a person first starts these exercises, he/she may find it difficult to find the right group of muscles. If you are a woman, you can find the muscles by tightening your vaginal muscles. Another method suitable for both genders is to try to stop your urine mid-flow. The muscles you use for this are the pelvic floor muscles. Doing this is just to help you identify the correct muscles to tighten, as Kegel exercises should not be done when you have a full bladder. Not emptying the bladder completely could result in urinary tract infections (UTI).
First, find a quiet and comfortable place to start your practice, making sure to empty your bladder before doing Kegel exercises.
The first step is to tense or contract the muscles in the pelvic area for a count of three. Next, release the muscles for a count of three. Repeat the process ten times at least. You should improve your practice until you are able to hold the muscles in the contracted position for a count of ten. Your goal is to perform at least ten repetitions a day. Once you are experienced in the exercises, you may try them anywhere at anytime. Some people may be disappointed if they don’t see immediate results. But for most people it takes at least a few months to see positive results. But the process may work for different people in different ways. Some people may see early results while some others may take much longer to see results. In fact, Kegel exercises could prevent any condition from getting worse.
You shouldn’t feel pain in the back or abdomen area after you have performed the exercises. If you feel any pain, it is an indication that you are not doing the exercise correctly. Also, you need to keep in mind that even while you contract the pelvic muscles, the muscles in your back, abdomen, and buttocks should remain loose. One important thing is to not overdo these exercises. When you work them too hard, they will not be able to do their day to day function since they become tired easily.
Can’t Find My Pelvic Muscles
If you are unable to find your PC muscle, don’t despair, there are several ways of being able to identify these muscles, apart from trying to stop the flow of urine mid flow. You can ask a doctor to help you identify the correct muscles to contract and there are also electrical gadgets available that will help you measure the strength of the contractions you are producing when doing Kegels and help you identify the correct muscles to contract.