Kegel exercises are one of the most important types of training that a lot of people will overlook. Our kegel muscles are often neglected because their strength and quality don’t really show any aesthetic benefit as opposed to training your upper body muscles or legs.
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On top of that, most men often skip training their Kegels as its mainly seen as a woman type of training. Overlooking kegel exercises can lead to long term problems in your health. In this article, we’ll go through the importance of kegel exercises and how men and women can start exercising them.
Why Should You do Kegels?
Kegel exercises, also known as pelvic floor exercises, are to strengthen and improve your pelvic muscles. Kegel exercises can help to prevent urine leakage, as well as people with gas or stool incontinence.
People who have bowel management problems, as well as bladder control issues, can benefit from consistent and effective kegel exercises. Kegel exercises can also benefit men who find that they may be still dripping after urination has passed.
There are many reasons as to why your pelvic floor muscles have weakened overtime or why it may be in the shape that it’s in now. Factors such as ageing, past injuries, operations, being overweight or having chronic coughing and constipation can contribute to it. For women, pregnancy and childbirth surgery are also reasons why pelvic floor muscles may become weakened.
Locating your pelvic floor muscles
- For Men – Locating your pelvic floor muscles can be done by slowing and stopping your urine halfway into your business. Don’t tense the muscles in your legs, buttocks, and abdomen or hold your breath. When you stop or slow the urine, the area of pressure is where your pelvic floor muscles are.
- For Women – Women can locate their pelvic floor muscles by lying down or sitting in a rested and comfortable position. Squeeze all the muscles in your lower body and imagine that you are trying to slow down the flow of urine or gas passing. Focus on drawing your muscles inwardly and tightly. This will help you to isolate and feel your pelvic floor muscles.
How to do Kegel Exercises?
Exercising your Kegels consists of lifting, squeezing and holding the pelvic muscles before relaxing them. You can do this exercise in repetitions and sets. Start by squeezing/lifting your pelvic floor muscles for 3 seconds, rest and repeat. Do this ten times before finishing. This is called a set.
Do four sets per session, and gradually, you’ll be able to hold for longer as well as doing more sets throughout the day. This is an indicator that your pelvic floor muscles are strengthening and gradually improving. Once your pelvic floor muscles are strong, you’ll notice that incontinence and bladder control problems can improve.
Kegel exercises can be performed, standing sitting or even laying down. You can do it before bed, when you wake up, or during. The most important aspect is that you do it continuously and do it correctly. Doing it incorrectly is not only counter-effective, but it can lead to other health complications.
If you have trouble locating your pelvic floor muscles, speak with your doctor. If you know how to do it correctly, be sure to practice it daily and even if you no longer suffer from poor bladder and bowel control.
Don’t expect to see results come quickly. Just like any other muscle in your body, you need to have patience as well as being disciplined enough to stay consistent. Most people can see positive changes after a few weeks or even a few months. The best thing to do is to make it a permanent part of your daily routine, and before you know it, your pelvic floor muscles will gradually improve without you even realizing.
When to See a Doctor?
It’s best to see a doctor when you realize you have a hard time controlling your bladder, your bowels and having overall incontinence. If you struggle to locate your pelvic floor muscles or how to exercise effectively, your doctor will be able to advise you with the correct instructions as well as pointing you in the right direction on how to improve your situation.
You should never be ashamed or feel embarrassed to speak to your doctor regarding the symptoms of weak pelvic floor muscles as you aren’t the only one who may be experiencing problems.
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