yulius hermantoKegel Exercise
May 21st 2009 14:14
Introduction
Kegel exercise is an exercise for pelvic floor muscle, in order to strengthen the muscle that support pelvic organ such as bladder, urethra, womb, rectum, etc.
Kegel exercise becomes popular exercise among pregnant women in order to prepare the pelvic floor for physiological stresses of the later stages of pregnancy and vaginal childbirth.
Here, some benefits you can get by doing Kegel exercises:
- Improvement of sexual function both for man and woman.
For man, kegel exercise can give benefits for premature ejaculation and erection problem.
pelvis, and for woman Kegel exercise can make vagina tighter.
- Restore muscle tone after childbirth
Doing kegel exercise can restore pelvic floor muscle tone back to pre-pregnancy.
- Prevention and Conservative Treatment for Pelvic Organ Prolapse
Doing Kegel Exercise routinely can strengthen muscle of pelvic floor thus can sustain support function for Pelvic organ, so can prevent the prolapse and improve the symptoms for mild case of prolapse.
- Urinary incontinence
Micturition control involves the intraabdominal pressure and intraurethral pressure. Improving urinary incontinence also need to manipulate those components. Kegel exercise improve urethral sphincter tone thus will increase intraurethral pressure. So can improve symptoms in urinary incontinence but the underlying cause should be managed.
- Kegel exercise also can be used for treating prostate pain and swelling resulting from benign prostatic hyperplasia (BPH) and prostatitis in men.
How to do Kegel Exercise?
* Find the right muscles
To make sure you know how to contract your pelvic floor muscles, first you have to identify the right muscle by trying to stop the flow of urine while you're going to the bathroom. If you succeed, you've got the basic move. Or try another technique: Insert a finger inside your vagina and try to squeeze the surrounding muscles. You should be able to feel your vagina tighten and your pelvic floor move upward. Then relax your muscles and feel your pelvic floor move down to the starting position.
But don't make a habit of starting and stopping your urine stream. Doing Kegel exercises with a full bladder or while emptying your bladder can actually weaken the muscles. It can also lead to incomplete emptying of the bladder, which increases your risk of a urinary tract infection.
If you're having trouble finding the right muscles, don't be embarrassed to ask for help. Your doctor or other health care provider can give you important feedback so that you learn to isolate and exercise the correct muscles.
Perfect your technique
Once you've identified your pelvic floor muscles, empty your bladder and sit or lie down. Then:
* Contract your pelvic floor muscles.
* Hold the contraction for three seconds then relax for three seconds.
* Repeat 10 times.
* Once you've perfected three-second muscle contractions, try it for four seconds at a time, alternating muscle contractions with a four-second rest period.
* Work up to keeping the muscles contracted for 10 seconds at a time, relaxing for 10 seconds between contractions.
Now, there is kegel exerciser a tool that help you to identify your muscle and evaluate its movement during exercise.
To get the maximum benefit, focus on tightening only your pelvic floor muscles or isolating your pelvic floor muscles. Be careful not to flex the muscles in your abdomen, thighs or buttocks. Also, try not to hold your breath. Just relax, breathe freely and focus on tightening the muscles around your vagina and rectum.
Repeat three times a day
Perform a set of 10 Kegel exercises three times a day. The exercises will get easier the more often you do them. You might make a practice of fitting in a set every time you do a routine task, such as checking e-mail or commuting to work.
When your muscle tire, then stop the exercise and resume later.
Is Kegel Exercise harmful?
Ths exercise isn't harmful. Even, this exercise can give relaxation. If you get back pain or
stomach pain after you exercise, you are probably trying too hard and using stomach or back muscles. If you have headaches, you are also tensing your chest muscles and probably holding your breath.
Will you Try it, Won't you?
Kegel exercise is an exercise for pelvic floor muscle, in order to strengthen the muscle that support pelvic organ such as bladder, urethra, womb, rectum, etc.
Kegel exercise becomes popular exercise among pregnant women in order to prepare the pelvic floor for physiological stresses of the later stages of pregnancy and vaginal childbirth.
- Improvement of sexual function both for man and woman.
For man, kegel exercise can give benefits for premature ejaculation and erection problem.
pelvis, and for woman Kegel exercise can make vagina tighter.
- Restore muscle tone after childbirth
Doing kegel exercise can restore pelvic floor muscle tone back to pre-pregnancy.
- Prevention and Conservative Treatment for Pelvic Organ Prolapse
Doing Kegel Exercise routinely can strengthen muscle of pelvic floor thus can sustain support function for Pelvic organ, so can prevent the prolapse and improve the symptoms for mild case of prolapse.
- Urinary incontinence
Micturition control involves the intraabdominal pressure and intraurethral pressure. Improving urinary incontinence also need to manipulate those components. Kegel exercise improve urethral sphincter tone thus will increase intraurethral pressure. So can improve symptoms in urinary incontinence but the underlying cause should be managed.
- Kegel exercise also can be used for treating prostate pain and swelling resulting from benign prostatic hyperplasia (BPH) and prostatitis in men.
How to do Kegel Exercise?
* Find the right muscles
To make sure you know how to contract your pelvic floor muscles, first you have to identify the right muscle by trying to stop the flow of urine while you're going to the bathroom. If you succeed, you've got the basic move. Or try another technique: Insert a finger inside your vagina and try to squeeze the surrounding muscles. You should be able to feel your vagina tighten and your pelvic floor move upward. Then relax your muscles and feel your pelvic floor move down to the starting position.
But don't make a habit of starting and stopping your urine stream. Doing Kegel exercises with a full bladder or while emptying your bladder can actually weaken the muscles. It can also lead to incomplete emptying of the bladder, which increases your risk of a urinary tract infection.
If you're having trouble finding the right muscles, don't be embarrassed to ask for help. Your doctor or other health care provider can give you important feedback so that you learn to isolate and exercise the correct muscles.
Perfect your technique
Once you've identified your pelvic floor muscles, empty your bladder and sit or lie down. Then:
* Contract your pelvic floor muscles.
* Hold the contraction for three seconds then relax for three seconds.
* Repeat 10 times.
* Once you've perfected three-second muscle contractions, try it for four seconds at a time, alternating muscle contractions with a four-second rest period.
* Work up to keeping the muscles contracted for 10 seconds at a time, relaxing for 10 seconds between contractions.
Now, there is kegel exerciser a tool that help you to identify your muscle and evaluate its movement during exercise.
To get the maximum benefit, focus on tightening only your pelvic floor muscles or isolating your pelvic floor muscles. Be careful not to flex the muscles in your abdomen, thighs or buttocks. Also, try not to hold your breath. Just relax, breathe freely and focus on tightening the muscles around your vagina and rectum.
Repeat three times a day
Perform a set of 10 Kegel exercises three times a day. The exercises will get easier the more often you do them. You might make a practice of fitting in a set every time you do a routine task, such as checking e-mail or commuting to work.
When your muscle tire, then stop the exercise and resume later.
Is Kegel Exercise harmful?
Ths exercise isn't harmful. Even, this exercise can give relaxation. If you get back pain or
stomach pain after you exercise, you are probably trying too hard and using stomach or back muscles. If you have headaches, you are also tensing your chest muscles and probably holding your breath.
Will you Try it, Won't you?
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