Do Kegel Exercises Help with Bladder Control?

Kegel exercises are simple, yet effective exercises that help strengthen the pelvic floor muscles and improve bladder control. Here, we’ll take a look at how and why you should perform Kegel Exercises to enhance bladder control.

What Are Kegel Exercises?

Kegels are simple muscle-building exercises that involve squeezing and releasing your pelvic floor muscles. You can identify these muscles by stopping your flow of urine midway while using the bathroom. Regularly strengthening these muscles can improve bladder control, reduce leakage or ‘accidents’ in adults suffering from urinary incontinence and even help to restore sensation during sex.

Benefits of Kegel Exercises

Kegels have multiple benefits when it comes to bladder control – not only do they strengthen your pelvic floor muscles but they also help tighten them up so you’re less likely to leak or experience accidents when sneezing, coughing or laughing, etc.

Additionally, Kegel exercises have been proven helpful in the treatment of chronic lower back pain, as well as in improving sexual sensitivity in both men and women due to improvement in muscle tone and nerve stimulation.

How often should I do Kegel exercises?

Generally speaking, it is recommended that you perform Kegel exercises at least three times a week, with each session lasting around 15 minutes. However, this could vary depending on individual needs and preferences.

If you are new to Kegel exercises, it may be best to start with two sets of 8-10 repetitions per day before gradually building up to 3 sets of 10 reps over time. Additionally, it is important to take rest days between sessions in order to give your muscles enough time to recover.

How To Perform Kegels

When performing Kegels, aim for 3 sets of 10 repetitions each, holding for 5-10 seconds with each repetition. To ensure you’re targeting the right muscles lay down on your back with one hand placed over your lower abdomen area and the other over your groin, then try squeezing them up towards each other instead of pushing outwards – if you feel tension deep within those areas then you know you have successfully identified the right muscles.

In conclusion, Kegel exercises offer numerous benefits when it comes to controlling bladder leakage, restoring sensation during sex, and relieving lower back pains. However, always remember that before beginning any exercise routine make sure to consult with a physician first who will be able to provide tailored advice depending on individual cases.

Start off gently with just 2 sets of 8-10 reps per day whilst gradually building up the intensity until reaching 3 sets of 10 reps. Taking rest days between exercise sessions is important too for allowing proper muscle recovery time.

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