Without a doubt, Kegel exercises are making a major impact on the health of menopausal women with incontinence everywhere, and trying them out is the best way to appreciate their benefits. Continue reading to find out four must-know facts about Kegel exercises, and see what all the garnered praise for relieving a number of discomforts is about.
Kegel Exercises Matter
Kegel exercises are often prescribed for conditions that many women find embarrassing, such as for stress, urinary urge, or fecal incontinence. As such, starting Kegel exercises is a step toward relief. The technique is considered one of the fastest and most effective ways to see results. Even those who don't suffer from problems with pelvic muscle control can benefit from strengthening the area.
The Technique Is Simple
Performing Kegel exercises involves tightening the muscles of the pelvic floor, contracting as if to stop urine mid-flow and then releasing for intervals of increasing length. Many find it helpful to actually apply the technique while going to the bathroom a couple times to become conscious of the muscle group used.
Directions are as follows. After emptying the bladder, five seconds of contraction are followed by five seconds of rest. Repeat this 10 times for three sets per day. Over time, the length of intervals can increase. At first, it might be difficult, but as time goes on, the area's vigor will naturally improve.
It's Best to Start Practice at Home
As with any muscle in the body, it can take time to see a noticeable change in its definition. For this reason, it is recommended to try the first few sessions of Kegel exercises at home - especially for women experiencing urinary incontinence who find that initial exertion may cause leakage. A comfortable location can also reduce anxiety, making it easier to concentrate. After a while, practice can take place in any location, even at the office or in the car.
The Results Are Worth it
When done on a regular basis, Kegel exercises are proven effective in reducing and even treating incontinence as well as lessening vaginal dryness and increasing libido. Women going through the various stages of menopause are susceptible to all three conditions. As such, menopausal women can greatly benefit from adding Kegel exercises to their routine along with other healthy lifestyle changes.
Read all about incontinence treatments focused on naturally and effectively treating hormonal balance, the culprit behind many other menopause symptoms, by clicking on the previous link.
- Mayo Clinic. (2018). Kegel exercises: A how-to guide for women. Retrieved February 13, 2019, from https://www.mayoclinic.org/healthy-lifestyle/womens-health/in-depth/kegel-exercises/art-20045283
- Office on Women's Health. (2016). Urinary Incontinence. Retrieved February 13, 2019, from https://www.womenshealth.gov/a-z-topics/urinary-incontinence