Kegel Exercises for Women
Kegel Exercises for Women
At some point, most women will experience bladder control issues of one kind or another. They can be temporary, or they can be permanent, but the good news is that there is always help for women to manage whatever type incontinence you are experiencing through proper exercise and the use of incontinence products.
Some of the most common reasons for incontinence can range from pregnancy, menopause, childbirth, medications, surgery, and extra weight. Although the best way to avoid some forms of incontinence is through prevention like routine exercise, eating a healthy diet and maintaining a healthy weight, it is never too late to begin strengthening your pelvic floor muscles. The most common method of strengthening the pelvic floor muscles is through the use of Kegel exercises.
3 Helpful Incontinence Exercises for Women
Kegel Exercises: Kegel exercises help to strengthen the pelvic floor muscles that may have weakened over time, and this exercise is also recommended for men, as well. The best way to begin these exercises is by finding which muscles to control. Upon urinating, try to stop midstream and locate the muscles that control urine flow. Once you have determined the proper muscles to use, you can begin exercising immediately. (This is a starting point. Never do routine Kegel exercises while urinating as this may cause urinary tract infections.)
Begin by contracting and holding the muscles for 5 seconds at a time, and relax 5 seconds. Try doing 3 sets of 5 repetitions each day. Over time, work up to 3 sets of 10 per day. You can do these discreet exercises while driving to work, brushing your teeth, watching television, sitting at your desk, or while standing and doing routine chores like grocery shopping or running errands.
Vaginal Weights: These are used in increments of different weights that are inserted much like a tampon and help to strengthen the pelvic floor muscles by holding the weight of the device in. You can wear the weights discreetly, any time, and anywhere. The weights might be easier to manage for some because there are no reminders needed to do the exercise as with Kegels.
Kegelmaster Spring Tension Insert: This device is designed to strengthen the pelvic floor by inserting a spring tension device that prompts you to do contractions much like with regular Kegel exercises. By squeezing the spring tension device for 3 seconds at 30 times, 3 times a day you are rebuilding the pelvic floor muscles and this will greatly improve bladder control over time.
Other helpful tips include making sure you void completely each time you urinate. Take your time and ensure you are finished. It is also important to remember that while in a public bathroom where you may be encouraged to stand your bladder won’t completely empty in a standing position, so sit or squat, if at all possible. While beginning your Kegel exercises, take advantage of wearing a pad, pull-on-underwear for women, or find an absorbent adult diaper to avoid leaks or embarrassing accidents from happening.