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Bring On The Kegels: Who Can Benefit?
Just about anybody can benefit from Kegel exercises, but some people are more prone to weakened pelvic floor muscles than others. These include women who are pregnant or who have had one or more children through vaginal delivery, people who are overweight, and people who suffer from constipation or chronic coughing. Kegel exercises are completely safe to do during pregnancy.
Kegel strengthening is also good for people who suffer from stress incontinence. This is a condition which causes leakage of a few drops of urine when a person is coughing, sneezing or laughing. Kegels can also help people who suffer from general urinary incontinence. Kegel exercises can help with these conditions by strengthening the pelvic floor muscles.
How to Kegel
The best way to find the pelvic floor muscles is to stop urinating midstream. The muscles that are tightened to cut off the flow of urine are the same ones that Kegel exercises strengthen. Kegel exercises are all about tightening and relaxing these muscles. One of the best things about them is that they can be done anywhere, though sometimes it’s easier to try them lying down to start.
Perfecting the Kegel technique
Tighten the pelvic floor muscles and hold them for six seconds then relax them for six seconds. Repeat the Kegel exercises five or six times in a row. Avoid tightening your abdominal and thigh muscles at the same time. Try to build up to keeping the pelvic muscles tight for up to ten seconds. And then relaxing for ten seconds.
To make the most out of Kegel exercises, repeat them three times each day. Don’t keep doing them during urination as this may lead to incomplete bladder emptying. They can be done sitting at a desk, taking the bus, or while relaxing in front of the television. People who are having difficulty performing Kegels should talk to their doctor about their problem. Doing Kegel exercises on a regular basis will bring results within two to three weeks.