Kegel exercises are movements intended to tighten the lower pelvic muscles. When you first start, it may be easier to do kegel exercises while lying down, so that your muscles do not fight against gravity. Lying is also easier to contract muscles for two or three seconds at first.
After a few weeks, increase the time until you are finally able to do it in 10 counts, and do Kegel exercises while standing. Standing will put more weight on your muscles, increase your training and increase your control.
Remember not to contract your buttocks, legs, or abdominal muscles while you are doing Kegel exercises.
When Will You See Results from Kegel Exercises?
It takes time to see the results of Kegel Exercises, so be patient. If you do Kegel three times a day, you will feel better bladder control in three to six weeks - some people can be faster. Try to record your urine leak every day to help you see improvements.
If you don't see changes in one month, you may not do Kegel on the right muscles. Contact a doctor or urologist. They can offer tips on how to find the right muscle and increase the success of Kegel.
3 Tips to Help Make Kegel Exercise Habits
The most effective exercise is what you do regularly. To help you get the rhythm of doing Kegels, try simple tips:
- Stay consistent. Do kegel at the same time every day - maybe the first thing in the morning when you urinate, when you brush your teeth, and when you watch TV.
- Remember the benefits. If you take a Kegel exercise, remember the benefits that can really make a difference in your urinary incontinence.
- Pay attention to progress. Over time, you will see your urinary incontinence improve. Maybe you have fewer or no leakages at all.
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