ALM
kegel
I have been kegeling for over 15 years and let me just tell you that all the rave about kegeling is true. I started when I was pregnant with my son who is now 16 and what I love about kegeling is that you can do it anywhere and at anytime.
You can really make it sexy and kegel with your partner during intercourse. He will LOVE IT! That is not in the article below. That is a tip from the D.L.P.

What are Kegel exercises?

Kegel exercises are simple clench-and-release exercises that you can do to make the muscles of your pelvic floor stronger. Your pelvis is the area between your hips that holds your reproductive organs.

The pelvic floor is really a series of muscles and tissues that forms a sling, or hammock, at the bottom of your pelvis. This sling holds your organs in place. A weak pelvic floor may lead to issues such as the inability to control your bowels or bladder.

Once you understand Kegel exercises, you can do them anytime and anywhere — in the privacy of your own home or while waiting in line at the bank.

 

PURPOSE
Why do Kegel exercises?

Both women and men can benefit from Kegel exercises.

Many factors can weaken the pelvic floor in women, such as pregnancy, childbirth, aging, and weight gain.

The pelvic floor muscles support the womb, the bladder, and the bowels. If the muscles are weak, these pelvic organs may lower into a woman’s vagina. Besides being extremely uncomfortable, this can also cause urinary incontinence.

Men may also experience weakening in the muscles of their pelvic floor as they age. This can lead to incontinence of both urine and feces, especially if the man has had prostate surgery.

When you’re first starting Kegel exercises, finding the right set of muscles can be tricky. One way to find them is by placing a clean finger inside your vagina and tightening your vaginal muscles around your finger.

You can also locate the muscles by trying to stop your urine mid-flow. The muscles you use for this action are your pelvic floor muscles. Get used to how they feel when they contract and relax.

However, you should use this method for learning purposes only. It isn’t a good idea to start and stop your urine regularly, or to frequently do Kegel exercises when you have a full bladder. Incomplete emptying of the bladder can raise your risk for a urinary tract infection (UTI).

Talk with your gynecologist if you still aren’t sure you’ve found the right muscles. They may recommend using an object called a vaginal cone. You insert a vaginal cone into the vagina and then use your pelvic floor muscles to keep it in place.

Biofeedback training can also be very useful in helping to identify and isolate your pelvic floor muscles. In this procedure, a doctor will insert a small probe into your vagina or put adhesive electrodes on the outside of your vagina or anus. You’ll be asked to try to do a Kegel. A monitor will show whether you contracted the correct muscles and how long you were able to hold the contraction.

Always empty your bladder before doing Kegel exercises. As a beginner, you should find a quiet, private place to sit or to lie down before doing your exercises. As you practice, you’ll find you can do them anywhere.

When you first start doing Kegel exercises, tense the muscles in your pelvic floor for a count of three, then relax them for a count of three. Keep going until you’ve done 10 repetitions. Over the next several days, practice until you can hold your muscles tense for a count of 10. Your goal should be to do three sets of 10 repetitions every day.

Don’t be discouraged if you don’t see the results you want immediately. According to the Mayo Clinic, Kegel exercises may take as long as a few months to have an effect on urinary incontinence.

They also work differently for each person. Some people show great improvement in muscle control and urinary continence. However, Kegels may prevent your condition from getting worse.

https://www.healthline.com/health/kegel-exercises#cautions

-Auspicious Living Magazine

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