In everyday life, where people struggle with stress, anxiety and other pelvic floor muscle-related issues, there exists a subtle yet profound exercise that holds the potential to soothe both your body, mind and soul. Kegel exercises are an ideal exercise for those who want to improve their pelvic floor muscles. This exercise offers benefits to both men and women. However, it prevents or controls urinary incontinence and other pelvic floor problems in women, whereas it improves sexual performance and bladder control in men. In this article, we’ll explore the advantages of Kegel exercises and provide easy-to-follow instructions on how to perform them.
What are Kegel Exercises?
Kegel exercises are the most powerful exercises that strengthen the pelvic floor muscles that eventually support the bladder, rectum and small intestine. It’s important not to flex the muscles in your abdomen, thighs, or buttocks during these exercises. Focus specifically on the pelvic floor muscles. Kegel exercises are easy to do, but only once you completely understand how to do it properly.
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5 Amazing Benefits of Kegel Exercises
Kegel exercises offer many benefits, especially to people with weak pelvic strength. They strengthen the pelvic muscles of women who have recently given birth to a child and gained weight. Here are a few amazing benefits of kegel exercises that you must know.
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Postpartum Recovery
Pregnancy and childbirth are important aspects of women’s lives, and yes, there are complications associated with them, too. Pregnancy can weaken the pelvic floor muscles, leading to issues like urinary incontinence and pelvic organ prolapse. However, kegel exercises are an essential part of postpartum recovery, helping women regain strength and function in the pelvic floor area.
Improves Sexual Health
Both men and women can enhance their sexual health with these amazing exercises. Kegel exercises can lead to increased sexual satisfaction for both men and women. Strong pelvic floor muscles can improve vaginal tone and enhance blood flow to the genital area. In addition, it helps men maintain erections and control ejaculation.
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Improved Bladder Control
This exercise will strengthen the pelvic floor muscles and can help prevent or alleviate urinary incontinence, a common issue for many individuals, especially women who have given birth or are experiencing hormonal changes due to ageing.
Reduce Pelvic Organ Prolapse
Pelvic organ prolapse occurs when the pelvic organs, such as the bladder, uterus, or rectum, descend into the vaginal canal due to weakened pelvic floor muscles. However, regularly performing kegel exercises can help support these organs and reduce the risk of prolapse.
Improves Posture
The spine and the organs located in the pelvic area are supported by robust pelvic floor muscles and kegel exercises strengthen these muscles, which helps to alleviate back pain and other spinal problems while also improving posture.
How To Do Kegel Exercises?
Find the Right Muscles:
- Think of it as trying to stop the gas or pee from passing in midstream to identify your pelvic floor muscles. Your pelvic floor muscles plays essential role in performing these actions related to peeing.
Start Slowly:
- Make sure you’re not using other muscles by starting with emptying your bladder. After that, find a comfortable position to lie down or sit in and release the tension in your buttocks, legs, and abdomen.
Contract the Pelvic Floor Muscles:
- Squeeze the previously specified muscles and hold the contraction for three to five seconds, breathing regularly the entire time.
Relax and Repeat:
- Before resuming the workout, release the contraction and take the equal amount of time to rest. Try to complete ten to fifteen repetitions, progressively lengthening the contractions as your muscles get stronger.
Incorporate into Daily Routine:
- Practice Kegel exercises throughout the day, incorporating them into into your daily routine.
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Final Thoughts
Kegel exercises offer amazing health benefits for both men and women, including improved bladder control, enhanced sexual health, and strengthening of the pelvic organ. In addition, by incorporating these simple exercises into your daily routine, you can strengthen your pelvic floor muscles and enjoy better overall health and well-being. Keep in mind that you must perform it properly and be patient and consistent in your practice, as it may take time to see significant results.
Disclaimer: The content of this article is compiled information from generic and public sources. It is in no way a substitute, suggestion, or advice for a qualified medical opinion. Always consult a specialist or your own doctor for more information. Beato App does not claim responsibility for this information.
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