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5 Tips for Kegel Exercises
From the Pelvic Floor Articles List
What are some tips for doing kegel exercises?
can be important for a strong and healthy pelvic floor. This can be especially true following an abdominal surgery like a hysterectomy, a pelvic surgery, or during menopause. If you have recently had a surgery, you'll need to wait until your doctor has released you before beginning them.
As with any type of exercise, it is important that you do kegel exercises correctly to prevent injury and achieve the desired benefits. Here are 5 tips you can follow to help you with your kegel exercises.
1. Identify the correct muscles.
Here are a couple ways to identify the correct muscles to target with kegel exercises. Insert your finger into the vagina and squeeze. The muscles that squeeze around your finger are the correct ones. Try to stop urination mid-stream or prevent flatulence. The muscles you use for both are the correct muscles.
2. Don’t use any other muscles.
When doing kegel exercises, you should only use your pelvic floor muscles. You need to avoid using muscles in your legs, buttock, or abdomen.
3. Work up to 10-20 repetitions that you can hold for 10 seconds each 3 times per day.
You need to start slowly and gradually work up to the idle session for you. You don’t want to overdo it, but you do need to reach a plan that will be productive for you. Be sure to alternate tightening and relaxing the muscles, too.
4. Make kegel exercises part of your daily routine.
Kegel exercises will be the most beneficial when done consistently. You can make them part of your daily routine by incorporating them with daily tasks such as brushing your teeth, driving to work, showering, and reading. You can do them most anywhere at anytime, so choose times and places that work best for you on a daily basis.
5. Ask your medical professional for help.
Your doctor or physical therapist can be a valuable resource. Ask your medical professional for help identifying the correct muscles; the best position in which to do kegels; how many and how often you should do the exercises; and if you are doing them correctly. S/he may also have some simple do’s and don’ts for kegel exercises
which you can follow.
This content was written by staff of HysterSisters.com by non-medical professionals based on discussions, resources and input from other patients for the purpose of patient-to-patient support.
02-22-2015 - 12:53 AM
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