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Kegel exercise!

Kegel | Exercise | 12th October 2021 | Virtual Wire

 

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Kegels are named after Arnold Kegel, an OBGYN who first published their benefits in 1948. Pelvic floor exercise is also known as kegel exercise. The main role is of pelvic muscle i.e. kegel muscle.

Kegel is an exercise designed to help in strengthening the muscle in the pelvic region through muscle contraction, it helps in preventing problems such as incontinence and prolapsed uterus.



Where do we Find our pelvic floor muscles?

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These are muscles that you feel when you try to stop your urine sometimes when you are unable to go to the toilet. It is very harmful if you stop your urine flow regularly, it affects your bladder. Thus this exercise must be performed with your bladder empty.



The four functions of the pelvic floor are:

  1. Sphincteric.

  2. Supportive.

  3. Sexual.

  4. Stabilizing.


What do you know about pelvic floor exercises?


The exercise strengthens your muscles around the bladder, vagina or penis, and anal i.e. back passage. It is helpful in the treatment of prolapse and stopping incontinence. This exercise is beneficial for both men and women.



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Steps to perform Pelvic floor exercises?

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  • While starting initially, you should find a space where you may be able to concentrate well. As you continue you may perform it anywhere.

  • Initially start with tensing the muscle in your Pelvic floor and count 3 after it, then relax. Repeat it for 10 reputations or sit comfortably and squeeze the muscle 10 to 15 times one after another, it is beneficial for strengthening your Pelvic floor muscles.

  • Breath comfortably and do not tighten your stomach, hip or thigh muscles.

  • After some days when you become used to this exercise, you can try and hold each squeeze for some seconds more or

  • Your goal must be to complete 3 sets of 10 reputations every day. i.e. You can add more squeezes Every week, but don't overload yourself and take a rest in between each set of squeezes.

  • If you don't get Results soon in few months. Don't be discouraged. You shouldn't stop doing the exercises if you notice them starting to work.

  • According to Mayo Clinic, Kegel exercise may take few months.

  • This may have different effects on different people. Some people may show improvement in muscle control and urine continence.


Pelvic floor exercises during pregnancy

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You can start doing this exercise if you are pregnant or planning to get pregnant. After having your baby this exercise lowers the risk of incontinence.



Benefits:

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  • It Improves flexibility.

  • Helps in relieving back pain.

  • Strengthen the Pelvic floor.

  • Also Improves labour stamina.

  • It Relaxes and unwinds muscles.


General benefits:


  • Strengthens Pubococcygeus muscles(PC muscles).

  • Improves sexual response and function.

  • Blood flow and nerve supply are increased to the pelvic region.

  • Recover from the physical stress of childbirth.

  • Restoration of vaginal muscles tone and improved vaginal health.

  • Increase the thickness of the vaginal wall and lubrication after menopause.

  • Prevention and treatment of urinary stress incontinence.


Vigilance or Cautions

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If pain persists in your stomach or back after this Exercise, it indicates that you are not performing correctly. It is important to remember that when you contract your pelvic floor muscles — the muscles in your stomach, back, hips and sides should not be tightened. Last but not the least, do not burden yourself. By doing so muscles become tired and unable to fulfil their necessary functions.

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