There are a lot of agents that can weaken a woman’s pelvic floor muscles. The pelvic floor is a “hammock” of muscles that hold the pelvic organs in place.
Here you will learn all about Kegel exercises – especially helpful for those who have stress incontinence or uterine prolapse.
A weakened pelvic floor allows one or more pelvic organs to sag; this is commonly refered to as uterine prolapse. By doing Kegel exercises, stress incontinence can be managed and a woman’s overall outlook improved. Talk with your doctor to see if Kegel exercises will help. He/she may treat uterine prolapse with Kegel exercises to strengthen the pelvic muscles.
Your doctor may also treat this condition by placing a device in the vagina. This device is similar to the outer ring of a diaphragm. Women who have delivered children vaginally and postmenopausal women are at higher risk of developing uterine prolapse.
Heavy lifting can sometimes lead to prolapse, as well. And as we age, our muscles tend to lose tone and become weaker. Some women simply choose to have a hysterectomy (having the uterus removed). Your physician can help you decide what is best for you.
How to do Kegel Exercises
Start by finding the right muscle group. An easy way to isolate the right muscle group is by trying to stop the flow of urine the next time you go to the bathroom, or put your finger into your vagina and try to squeeze it. Consult your gynecologist if you have any trouble finding the right muscles.
Once you are familiar with where the muscles are and how flexing them feels, it’s time to start exercising. Remember to take it slow and build up. Squeeze your pelvic muscle and hold for two to four seconds, then relax. Try to repeat 5 to 10 times.
As this gets easier, you can hold for longer periods of time and do increased repetitions. Once you have Kegel exercises down you can do them anywhere you choose. Tightening any muscle other than the pelvic muscle puts more pressure on your bladder control muscle.
Make sure you don’t hold your breath. There are three positions in which to do your pelvic exercises – standing, sitting, and lying down. To make the muscles strongest, using all three positions is best.
The easiest exercise in the world has explosive benefits. Regular exercise of the pelvic floor muscles makes them stronger. The increased blood flow and increase in oxygen to an area that is already very sensitive, can make for an extremely intense orgasm.
Kegel exercises help a woman’s vagina to become tighter on contraction during intercourse. Some postmenopausal women find Kegels help them to maintain lubrication because of the daily increase in blood flow to that area.
Not only do Kegel exercises benefit women, they also benefit men. Contracting pelvic muscles massages the prostate, which promotes prostate health. Regular kegeling strengthens the pelvic control muscles, this increases ejaculatory control which makes for a very pleasurable and prolonged climax.
There you have it, ladies! A workout we can all get behind.
Photo Credit: Antífama