Kegel Exercises for good
Kegel Exercises for good
Kegel exercises are Pelvic floor exercises. Mostly Doctors recommend them to Pregnant women, however, Kegels are absolutely beneficial for Women before and after Pregnancy too. Kegel exercises strengthen the muscles around Uterus and Bladder. During pregnancy, these exercises are suggested for easy delivery and for easy recovery after childbirth, they can be done just by standing or sitting in a chair. Otherwise also, Kegels can be done in sitting, standing, walking and lying down position.
Kegels can control Urinary dysfunction or incontinence and bowel problems, and as these issues are common during pregnancy, they can offer relief. Generally too, women who face such problems due to Menopause or other health reasons, can start Kegel exercises for relief, after consulting and taking an advice from their Gynecologists. Kegels are also referred to as Pelvic floor exercises, as they target the Pelvic floor muscles mainly, which play a major role in the Excretory and Reproductive functions of the human body. Pelvic floor muscles are about 11 different kinds and their dynfunction is caused due to Delivery, Menopause, Pelvic surjery, severe Backaches, Asthma and chronic sneezing, over and under use of pelvic muscles, constipation, prostate gland surjery or even heavy-weight lifting or gymnastic activities and can be resolved with Kegels.
Kegel exercises are very simple, infact even Men can follow them for good health. For pregnant women, kegels can be easy done while sitting in a chair or in a standing position. Initially, a gynecologist or physical therapist can provide instructions on how to do these exercises. Sometimes, a device to calculate the number of occurances and time between each exercise is necessary till we get proficient with these exercises.
A simple kegel is to
1. Take a deep breath and exhale while you relax the abdomen, chest, thighs and buttocks
2. Contract the pelvic floor muscles as if you are controlling to urinate, hold the muscles for 5-10 seconds.
3. If you can feel the muscles in the pelvic region tight enough, it means you are doing it right.
4. Repeat it thrice, each time. Ten times a day. Practise inorder to tighten the muscles for 10seconds at a stretch, as you progress.
5. Dont do this kegel exercise while urinating, it stops the emptying of the bladder and can lead to pelvic floor dysfunction and urinary infections.
6. Make sure to not overdo these, beyond ten times a day and three times every attempt. Overdoing may lead to Muscle fatigue.
7. Positive effects start to show after a month of following kegels, helping one get rid of the pelvic floor issues.
...Prathyusha