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How (and Why) to Kegel
You may have heard of Kegel exercises, also known as pelvic floor exercises, but do you know how (and why) to Kegel? Your pelvic floor muscles extend like a sling from your pelvic bone across to your rectum. They’re used to stop the flow or urine, so it’s good to keep them strong. We explain the basics below.
How to Do Kegel Exercises
Strengthening your pelvic floor muscles doesn’t require any special equipment; in fact, some products on the market do more harm than good. Since no one can see you doing them, you can do the exercises pretty much anywhere, anytime—at home or work, while driving or watching TV—whenever it’s convenient for you.
1. You can do the exercises while sitting, standing or laying down. You may find that laying down makes it easier if you are new to Kegels.
2. Tighten your pelvic muscles as if you were holding back a stream of urine. To start, hold for a count of three while you exhale, and then release for a count of three as you inhale. Repeat 10 times for a set. Aim to do two sets per day. You should not be engaging your abdominal, back or leg muscles.
3. Gradually increase the amount of time you hold and release each contraction as well as the number you do in each set and how many sets you do per day.
Why Do Kegel Exercises
There are several benefits of strengthening your pelvic floor muscles. Keeping these muscles in shape helps keep your uterus, bladder and intestines from dropping down into the vagina, a condition known as pelvic organ prolapse.
Performing Kegel exercises may help:
1. Decrease your risk of developing urinary incontinence (the accidental leakage of urine) or even correct the issue if it’s already happening. Women are at increased risk of this condition due to pregnancy and childbirth.
2. Reduce your risk of developing fecal incontinence (the accidental release of stool).
3. Increase the sensation and intensity of your orgasms.
Need Help?
More than 25 million individuals suffer from some form of incontinence every day, yet many feel a sense of embarrassment discussing their issue, let alone when seeking treatment for it. Understanding this, we sought to find a non-invasive treatment option for our patients and now offer EMSELLATM technology. During each 28-minute session, you’ll be comfortably seated in the EMSELLA chair, which will emit a high-intensity electromagnetic field. This stimulation is intended to contract the muscles of the pelvic floor, re-educating and strengthening the area.
If you have any questions about strengthening your pelvic floor muscles or are experiencing urinary or fecal incontinence, our providers can help. Give us a call to schedule an appointment.
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