How to properly do kegel exercises.
Doing pelvic floor exercises correctly.
Kegel exercises strengthen the pelvic floor muscles which support the uterus bladder small intestine and rectum.
You can do kegel exercises also known as pelvic floor muscle training just about anytime.
To make sure you re doing the exercises correctly keep reading.
By mayo clinic staff.
Before you begin practicing the exercises regularly you must learn how to do them correctly.
The pelvic floor is a group of muscles in both men and women that support your spine help control your bladder and help with sexual functions.
Exercising your pelvic floor muscles once you have mastered the art of contracting your pelvic floor muscles correctly you can try holding the inward squeeze for longer up to 10 seconds.
Here s a step by step guide to doing kegel exercises correctly.
Every week you can add more.
Have fun and start squeezing right now.
By having strong pelvic floor muscles you may be able to reduce urinary and bowel incontinence and improve your sexual health.
If you stop your urine successfully you ve identified your pelvic floor muscles note.
Those are the muscles you want to squeeze during kegels.
Repeatedly stopping and starting the flow of urine can cause a urinary tract infection.
Working your pelvic floor muscles also helps prevent symptoms of urinary incontinence she explains.
To do the exercise squeeze your pelvic floor or kegel muscles for 5 seconds then rest for 10 seconds.
First identify the right muscles by stopping urination midstream.
If you do kegel exercises on a regular basis then you can substantially strengthen your pelvic floor muscles.
Pelvic floor exercises are quite simple and straight forward and should take you less than 10 minutes each day.
To strengthen your pelvic floor muscles sit comfortably and squeeze the muscles 10 to 15 times.
On average most women should be doing pelvic floor exercises 3 times per day.
Doing pelvic floor muscle exercises the wrong way can be bad for you so please see a health professional if you cannot feel your muscles hold or relax.
Don t stop urination midstream to do kegels.
By identifying your pelvic floor performing kegels a popular pelvic floor exercise and practicing other pelvic floor exercises you can rehabilitate these muscles.
In other words if you ever pee a little when you laugh cough or sneeze kegels may help.
When you get used to doing pelvic floor exercises you can try holding each squeeze for a few seconds.
Try doing kegel exercises while you re talking on the phone or watching tv.
With practice kegel exercises for men can be done just about anytime.
Aim for 10 reps 3 4 times a day.
