Start doing Kegel exercises several times a day. After feeling the muscles get stronger, then slowly increase the number of contractions and how long it takes to hold the contractions in a day. Ideally, do a Kegel exercise set consisting of 10 Kegel movements. Now, every move, try to hold the contraction for 10 seconds. At the very least, do 3 or 4 sets of Kegel exercises 3 times a day.
Don't take too much care or respond to Kegel as part of the sport. Kegel should be considered as part of your daily routine that can be done anytime and anywhere. For example, do Kegel exercises when you wake up in the morning, while watching TV, and when you want to go to sleep. As long as it is done routinely, then Kegel exercises are definitely beneficial for health.
Be patient and do every move diligently. At least the results will appear after 3 to 6 weeks of regular exercise. You will feel an increase in control of the bladder so that urine does not easily leak.
How long does Kegel have to continue?
Even though your bladder problem has healed, you should not stop doing Kegel exercises. Continue to do Kegel movements to strengthen the pelvic muscles with age. Make gymnastics a part of a lifetime habit. Keeping the pelvic floor muscles strong until old will also help prevent prolapse or 'fall' of the pelvic organs. This is usually experienced by women who are elderly.
When pelvic organ prolapse occurs, the pelvic muscles and ligaments are no longer tight, allowing the uterus, bladder, and tissues around the anus to sag into the vagina. This will cause incontinence and other symptoms such as pelvic pain, low back pain, and discomfort during intercourse.
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