Here in this video i talk about kegel exercises for bladder incontinence. The kegel exercises I am about to show you, will help bladder control for both male and female.
Kegel exercise, also known as pelvic floor exercise, consists of contracting and relaxing the muscles that form part of the pelvic floor, also called the “Kegel muscles”. Kegel exercises will make your pelvic floor muscles stronger. These are the muscles that control your bladder, so if you notice that you get a leaking bladder, than by strengthening the pelvic floor muscles, this will no longer happen.
Pregnancy, childbirth, aging, being overweight, often result in the weakening of the pelvic muscles.
How can we tell if we are actually working our pelvic floor muscles? To identify your pelvic floor muscles, stop urination in midstream. That pressure that you feel when you stop urinating, that is the pelvic floor muscle being worked. Once you’ve identified your pelvic floor muscles you can do the exercises. The best way to work your kegel muscles is when you are laying down, the reasoning for this, is because your pelvic floor muscles are relaxed when you are laying down, if you try to do them standing up, it will be much much harder. Also another tip is do not use “the stopping the urination midstream” as an exercise to train your kegel muscles. This could result in a bladder infection, if you are constantly stoping your pea midstream. Use the stopping method only as a way to identify the muscle. So lets begin.
What are some exercises that we can do to strengthen the kegel muscles.
Exercise 1: Lay flat on the ground, on a bed or a couch. Now contract the pelvic floor muscles for a slow count of 3 seconds. Than release the contraction for a slow count of 3. Repeat this 15 times. Do this 3 times per day. Remember we found out that are kegel muscles are used when we stop urination midstream, so simply find that muscle, and contract for 3 seconds and release for 3 seconds
Exercise 2: Holding the Wall Squat. Go against a wall, and squat down until your hips are parallel to your patella(also know as knee cap). Hold this isometic stretch for at least 20 seconds. If 20 seconds is too easy for you, try 30 seconds. If 20 seconds is to tough, do 10 seconds. The key here is progression, each week add 5 seconds to the exercise, and before you know it, you will be able to do this exercise for 3-5minutes, and your pelvic floor muscles will be extremely tight.
Exercise 3: Side Plank
Exercise 4: Heal drops
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