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Kegel
Exercises
Kegel exercises are simple, easy-to-do workout schedules to strengthen
the muscles of the pelvic floor to improve vaginal, urinary and
rectal control. The two sets of muscles groups that surround the
vagina, urethra and rectum constitute the pelvic floor. They hold
the pelvic organs, uterus and bladder in place.
One of the muscles is the pubococcygeal, or PC, muscle. It is a
thick, U-shaped band that is attached to the outside walls of the
vagina and passes behind the rectum. The PC muscle runs from the
pubic bone at the front of the pelvis to the coccyx, or tail bone,
at the back. It is this muscle that is strengthened during Kegel
exercises.
Reasons
for weakening of the muscle
The most common reason for the PC muscle to weaken in childbirth.
Other factors are: aging, menopausal loss of estrogen, chronic abdominal
pressure due to lung disease or heavy lifting, connective tissue
disease and nerve damage due to injury. When the PC muscle weakens,
a woman can develop urinary and stool incontinency, inability to
control bladder or bowel. A weakened PC muscle can also lead to
decreased sexual pleasure, poor muscle control during childbirth,
or in extreme conditions genital prolapse, where the bladder, rectum
or uterus moves into the vagina.
Kegel exercises improve these conditions if they have been caused
because of a weak PC muscle. But there could be several other factors
involved in bringing out the above abnormalities. They range from
emotional disorder, infection, inflammation to injury. These exercises
also help women suffering from urinary incontinence, especially
the urge incontinence in which a person is unable to hold back the
strong urge to urinate.
Exercise
programme
The success of Kegel exercises depends on correct technique and
a commitment to perform the exercises regularly. To find your PC
muscle, try to stop the flow of urine when you urinate. The muscle
that you must contract to do this is the PC muscle.
Notice that, although the abdominal and rectal muscles contract
at the same time, it is the PC muscle that stops the flow of urine
and closes off the vagina.
After you know where the muscle is and feel some control over it,
try performing these Kegel exercises. The exercises can easily be
done lying down, sitting, or standing.
The
long-cycle exercise
1. Contract (squeeze) the PC muscle for 10 seconds.
2. Relax the PC muscle for 10 seconds.
3. Repeat both steps 15 times.
After
completion of the long-cycle exercise, relax for 30 seconds, then
start the short-cycle exercise.
The
short-cycle exercise
1. Contract the PC muscle for one second, then relax for one second.
2. Do each contraction and relaxation 10 times.
3. Repeat both steps 15 times.
Breathe
normally to avoid tensing other muscles when doing Kegel exercises.
Counting out loud may help. It is just as important to relax the
PC muscle as it is to contract. By doing both, you strengthen the
muscle and make it function more efficiently.
Do
both long- and short-cycle exercises every day, eventually reaching
15 of both cycles daily. This will take about 10 minutes. Most women
notice a decrease in symptoms within a month after starting the
exercises. If your PC muscle is very weak, you may not notice a
difference for several weeks. If you see no change after doing the
exercises for several weeks, contact your health care provider to
ensure that you have properly identified the PC muscle and are correctly
performing the exercises.
If
you experience any discomfort while doing these exercises, contact
your doctor. The discomfort could indicate a condition that needs
further assessment.
Points
to remember
- Kegel
exercises are simple and easy to perform.
- Kegel
exercises, performed regularly, can improve your health and increase
your sexual pleasure.
- If
you experience any discomfort when doing Kegel exercises, contact
your health care provider.
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