It has happened to most of women: when they cough, sneeze or laugh then all of a sudden they feel that unique sensation of their bladder leakage. Most of them feel embarrassed and uncomfortable if they are experiencing Urinary Incontinence (UI) and none of them enjoy planning trips to the closest bathroom locations. So, is there anything that they can do to prevent or manage Urinary Incontinence? The answer is “yes”; you can prevent and even manage Urinary Incontinence by following Kegel Exercises which strengthen the pelvic floor muscles among women. For most of women, the symptoms of UI occur due to the weakness of pelvic floor muscles and these muscles can be strengthened with a proper training or exercise.
In today’s article, we will discuss Kegel Exercises and how these can help you to prevent and manage Urinary Incontinence.
Pelvic floor muscles hold the pelvic organs in their place and these organs are small intestine, bladder, uterus and rectum. When these muscles become weak then a woman experiences Urinary Incontinence or even Faecal Incontinence.
There are various causes that weaken pelvic floor muscles but the most important cause is pregnancy and vaginal childbirth in women. The muscles of the bladder and the other supporting organs become stretched and can’t be able to prevent leakage of urine, resulting in incontinence. Some other causes include natural aging process, strain due to chronic constipation, surgery and being overweight.
Women can do Kegel Exercises at any time in their life at any age, but it is often highly recommended before, during and after the pregnancy because it can have a harmful effect. Some other exercises such as Pilates (system of exercises using special apparatus to improve physical strength, flexibility, posture and also enhance mental health) and Yoga can help in developing a strong pelvic core.
At first, make sure that your bladder is empty before starting exercising.
The first and most important step is to understand that what is the exact location of pelvic muscles or where your pelvic muscles are. The muscles that you use to stop the urine should be focused; think about that sensation and what areas you engaged when you have an extreme urge to urinate but can’t be able to do it. Those are the right muscles that you should target during the exercise. If you’re getting difficulty in locating the targeted muscles then the urologist can better help you in this regard.
Squeeze or contract these targeted muscles and hold for about 3 seconds then relax them for 3 seconds. Repeat this process 10-15 times and try to do this exercise 3 times a day. Your goal is to only use targeted muscles and not the stomach, thigh, buttock or back muscles. These contractions are so precise or slight that you can do these movements anywhere even in the presence of other people and no one can notice that you are doing it.
Remember, that you should not do these exercises while urinating. Make sure not to repeat the exercise too much because it may cause urine to trap in the bladder that leads to urinary tract infection.
Avoid overdoing these exercises. Start with a slow pace that prevents the fatiguing of muscles and risk of increase leakage.
The major benefit is the reduction in Urinary Incontinence. The improvement in pelvic floor muscles also strengthens the abdominal girdle resulting in a strong body as a whole. There are also some benefits associated with sexual function.
It also helps in preventing some other pelvic disorders such as Pelvic Organ Prolapse (POP). It occurs when the pelvic floor loses its integrity because of aging, obesity, childbirth, menopause, injury or hysterectomy (surgical removal of all or part of uterus) and then the pelvic organs begin to descend in abnormal positions which cause serious problems.
If you make these exercises a regular part of your routine then you can get maximum benefits. Unlike other traditional exercises you can easily perform Kegel Exercises at anytime anywhere whether at your desk, in car, watching TV, waiting in line at the store or bus stop etc.
This is a simple set of exercises that can make a great difference in the lives of those who are suffering from UI. While Kegel exercises help in improving the urinary control, it may take few weeks to few months for you to see improvements. Even if you didn’t notice significant improvements, remember, that you will definitely notice that these exercises help you to prevent the condition from becoming worsening.
Kegel exercises are not only for women and so men can also do these exercises. Although the anatomy of male is different, they do have pelvic floor muscles that are responsible for the regulation of urinary and bowel activity. Weakening of pelvic muscles and leakage of urine may happen in men due to surgical treatment for Prostate Cancer, overactive bladder or diabetes. Men can follow the same instructions as mentioned above to perform the exercises. Along with targeted muscles, men can also think about those muscles which they use to avoid passing gas while performing exercises.
If you’re getting trouble in finding your pelvic floor muscles or you’re doing these exercises for the first time then don’t hesitate to talk to specialists at Urology Care of Central New Jersey. The board certified urologist and his team is capable enough to discuss your condition of Urinary Incontinence in detail and then tailor a proper treatment plan that includes a comprehensive training of Kegel Exercises.