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kegel exercises for women

Benefits of Kegel Exercises for Women

What are Kegel exercises?

A Kegel exercise is just like pretending you have to urinate, and then holding it in. You need to relax and tighten the muscles that control urine flow. It is important to find the right muscles to tighten, so, the next time you go to urinate, pay attention to the muscles involved in the process of stopping the urine and releasing it.

Kegel exercises are simple clench-and-release exercises that you can do for strengthening the muscles of your pelvic floor. The pelvis is the area that holds the reproductive organs. The pelvic floor is in reality just a series of muscles and tissues that forms a sling, or hammock, at the bottom of your pelvis. 

 A weak pelvic floor can sometimes lead to issues such as the inability to control your bowels or the urge to urinate. Once you understand the purpose of Kegel exercises, you can do them whenever nd wherever you wish – in the privacy of your own home or even in other suitable places.

Biofeedback training can also be very useful in helping you to identify your pelvic floor muscles. In this procedure, a doctor inserts a small probe into your vagina or puts adhesive electrodes on the outside of your vagina or anus. You’ll be asked to try to do a Kegel exercise, and a monitor will show whether you were able to contract the correct muscles, and how long you were able to hold the contraction.

Benefits of kegel exercises

  • These exercises help relax your vaginal muscles, which lets your vagina be more open, which relieves you if you have pain during sexual intercourse, pelvic exams, or both.
  • It improves blood circulation to your vagina and pelvic floor.
  • Making it easier for you to reach an orgasm.
  • Helps in increasing vaginal lubrication (wetness).

Kegel exercises can be both for women and men, but we are focusing on Kegel exercises for women only. Kegel exercises can help if you experience urine leakage due to sneezing, laughing, jumping, or coughing, or have a strong urge to urinate just before losing a large amount of urine. In other words, these exercises help in strengthening the pelvic muscles.

How to do Kegel exercises the correct way?

Feel the muscles in your vagina (if you’re a woman), bladder, or anus get tight and move up. These are your pelvic floor muscles, and if you feel them tighten, you have done the exercise correctly. Your thighs, buttock muscles, and abdominal muscles should remain relaxed.

If you still are not sure you are tightening the right muscles, then imagine that you are trying to keep yourself from passing gas. Women can insert a clean finger into their vagina and then tighten the muscles as if they are holding in the urine, then let go. 

  • Make sure your bladder is empty, then sit or lie down.
  • Tighten your pelvic floor muscles. Hold tight and count 3 to 5 seconds.
  • Relax the muscles and count 3 to 5 seconds.

Repeat it 10 times, 3 times in a day (morning, afternoon, and night). Breathe deeply and relax your body when you are doing these exercises. Make sure you are not tightening your stomach, thigh, buttock, or chest muscles. After 4 – 6 weeks, you should feel better.

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