How to Use Kegel Exercises

Kegel exercises can help strengthen the muscles in your pelvic floor. This can assist you in managing or preventing bodily issues such as incontinence. Incontinence is defined as uncontrollable urine (pee) or faces (poop) leaking.

Kegel exercises can also help improve your sexual health and pleasure by:

• Relaxing your vaginal muscles, allowing your vagina to expand up? This is useful if you have pain during sexual intercourse, pelvic examinations, or both.
• Improving blood circulation to your vagina and pelvic floor. This can assist to boost sexual arousal.
• Boosting vaginal lubrication (wetness).
• Making it simpler to achieve orgasm.

About Your Pelvic Floor Muscles

Your pelvic floor muscles support your pelvic organs and create the bottom of your pelvis (uterus, bladder, and bowel). Your pelvic floor muscles are the ones you'd employ to stop a stream of pee, keep from releasing gas, or have a bowel movement (pooping). They are also during an orgasm, muscles might contract (tighten). Figure 1 depicts the pelvic muscles and organs.

Identifying your pelvic floor muscles

If you're not sure which muscles are your pelvic floor muscles, here are a few methods to tell:

• Assume you're urinating (peeing). Constrict the muscles that would be used to halt the flow of pee. Don't try to halt your pee stream, especially if your bladder is full. This can actually weaken your muscles and cause your bladder to not entirely empty. This raises your chances of getting a urinary tract infection (UTI).
• Tense the muscles that you employ to hold back a bowel movement or keep yourself from passing gas, but do not contract the muscles in your buttock (butt), abdomen (belly), or inner thigh. Your body should not rise up at all if you execute it correctly. You're probably engaging your buttock muscles if you see your body lifting slightly.

•        Insert a finger or a vaginal dilator into your vagina, then constrict the pelvic floor muscles around the finger or dilator. You should be happy. Your vagina tightens and your pelvic floor rises.

     When contracting your pelvic floor muscles, avoid using your abdominal, leg, or buttock muscles. These muscles will not assist you develop your pelvic floor muscles. Place one hand on your stomach and the other on your buttocks or leg to see whether you're also contracting your abdominal, leg, or buttock muscles.

Squeeze the muscles in your pelvic floor. You're employing the wrong muscles if you feel your belly, leg, or buttocks move.

After contracting your pelvic floor muscles, make sure to totally relax them. Contact your healthcare physician if you are experiencing difficulty recognizing your pelvic floor muscles.

Doing Kegel Exercises

To obtain the best results, conduct 2 to 3 bouts of Kegel exercises every day once you've learned to contract your pelvic floor muscles appropriately. It's ideal to spread out the sessions throughout the day.

Instructions

Before you begin, choose a comfortable position in which your body is relaxed. Most people prefer to perform Kegel exercises while laying down or sitting on a chair. Once you've mastered the exercises, you should be able to perform them in any posture and location, such as standing while waiting in line.

Once you're at ease, proceed with the next stages.

• Deeply inhale through your nose, allowing your abdomen to lift as it fills with air. As you breathe in, keep your pelvic floor muscles relaxed.
• Breathe out slowly and evenly through your lips while contracting your pelvic floor muscles lightly.
• While exhaling, keep your pelvic floor muscles clenched for 3 to 6 seconds (or until your muscles weary). This is known as a contraction.
• Inhale again and exhale the contraction. This helps to relax your muscles.

•          For 6 to 10 seconds, thoroughly relax your muscles. It is critical that you relax completely between contractions and do not hold your breath. Spend at least as much time relaxing your muscles as you did contracting them.

         10 times every session, repeat this workout

If    you experience pain when performing Kegel exercises, stop immediately. Kegelexercises are not dangerous, but they are not for everyone. Most individuals find them calming when done correctly. They should not hurt. If you experience pain during or after performing Kegel exercises, you may not be performing the exercise correctly, or Kegel exercises may not be suitable for you. To explore this further, contact your healthcare provider.

     When to progress to longer contractions

If   Your pelvic floor muscles aren't weary after a 3 to 6 second contraction, or if you execute 10 Kegel exercises in a succession, you can proceed by holding the contractions for 6 to 10 seconds, then releasing your muscles totally for 10 seconds. Maintain your breathing while holding the contractions. 

Y    our objective should be to hold a powerful contraction for 10 seconds for 10 consecutive    Times.

If   You're experiencing trouble with the Kegel exercises, consulting with a physical Therapist that specializes in the pelvic floor can be beneficial. You can get a Recommendation from your healthcare physician.

I     Information about Sexual Health and Intimac

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