Kegel Pelvic Floor Exercises

Kegel exercises help treat and prevent urinary incontinence leaking pelvic organ prolapse bladd.

Kegel pelvic floor exercises. Tighten your pelvic floor muscles hold the contraction for three seconds and then relax for three seconds. Kegel exercises strengthen the pelvic floor muscles which support the uterus bladder small intestine and rectum. Do this without contracting your buttocks abdomen or thigh muscles. Pelvic floor exercises aren t a new thing they were developed in 1948 by dr arnold kegel hence kegel exercises who realised the importance of strong pelvic muscles to help with prolapse help with natural childbirth and prevent incontinence.

To do the exercise squeeze your pelvic floor or kegel muscles for 5 seconds then rest for 10 seconds. Your pelvis is the area between your hips that holds your reproductive. Pelvic floor exercises also known as kegels are simple exercises involving repeatedly contracting and relaxing the muscles that form part of the pelvic floor in order to make it stronger. Try doing kegel exercises while you re talking on the phone or watching tv.

Yet 1 in 2 women don t know how to produce an effective pelvic floor muscle contraction. Easy tutorial to teach the basic kegel squeeze for women. Then relax them for five seconds and repeat the exercise. Lie on your back and raise your knees such that your feet are off the floor and your calves are parallel to the ground.

This kegel exercise for women will strengthen your pelvic floor and at the same time work deeply works your core muscles. Even though it is quite easy to do it is very effective. Because it is easier to do kegel exercises while lying down start out by doing them this way first if you are a beginner. Try it a few times in a row.

Kegel exercises are simple clench and release exercises that you can do to make the muscles of your pelvic floor stronger. How to do it. Aim for 10 reps 3 4 times a day.