No matter whether you are looking for the best way to improve bowel and bladder function or are in pregnancy and want to improve the after-effects of labor and childbirth. Performing and practicing kegel exercises can act as a savior and can help a lot. As per Dr. Elsa, a Women's Obstetrics & Gynaecology Specialist, kegel exercises are those dreaded exercises that your doctor suggests you perform while standing in a line or sitting at a red light, as these exercises have a valuable place in our daily routine, especially during pregnancy.
Also known as pelvic floor exercises, kegel exercises are the ones performed to strengthen the pelvic floor muscles, minimize the stretching of the muscles and make your pelvic and vaginal area strong. Apart from just for women and pregnancy, kegel exercises are also helpful for men suffering from problems like urine leakage, bowel control, and others.
If performed in the right and consistent way, there are several benefits of kegel exercises, reveals a Women's Obstetrics & Gynaecology Specialist in a special conversation. The most common advantages of performing kegel exercises are:
Gives better control of the urinary bladder.
Helps manage rectal incontinence.
Tightens the vagina
Makes the pelvic floor muscles stronger.
As kegel exercises are pelvic floor muscle contractions, they can be done both by men and women, but in the proper way. Women who are pregnant or are suffering from symptoms of bladder pain, urinary urgency, endometriosis, constipation, and others can perform kegel exercises. On the other hand, men who are suffering from problems like bladder pain, constipation, urinary urgency, painful intercourse, etc.
In general, your pelvic floor muscles are active throughout your daily activities, but it is important to find your pelvic floor muscles and then step into the practice session of the kegel exercises. In order to find your pelvic muscles, you can follow these steps: go to the bathroom, while urinating, stop the flow for 3 seconds, then relax and allow the flow to continue, and repeat till you get the right muscles.
The main principles of how to perform kegel exercises are:
Find the right muscle: You can find your right muscle by stopping urination midstream. Apart from midstream urination stoppage, you can also lie down and find the right muscles.
Learn the technique: To do Kegels in the most effective way, it is necessary to learn the right technique. One example that you can try is to imagine that you are sitting on marble, and now tighten your muscles as if you are lifting the marble. Do it for three seconds at a time, and then relax.
Maintain focus: While performing the exercises, it is vital to maintain focus and tighten only your pelvic floor muscles. Avoid flexing the muscles of your abdomen, thighs, and buttocks. It is also recommended to not hold your breath but instead breathe freely during the exercise.
Repeat the exercise: To get the best results, be consistent and aim for at least three sets of 10 for approximately 15 days.
Performing kegel exercises during pregnancy is a boon. It is considered an effective way to strengthen the pelvic floor muscles and assist with labor and delivery, along with other Early Pregnancy Complications. If you are someone experiencing complications during pregnancy, it is strongly recommended that you get your evaluation done by New Concept Clinic, a Pregnancy Care clinic in Dubai offering Gynaecological Services in Dubai. To get your kegel exercise guidance and plan, Contact Us Now.