Kegel Exercise can improve your bladder control !
Pubococcygeus or "PC" muscles which form the floor of the pelvis are just like other muscles. Pelvis Exercise can make them stronger. For just 5 minutes, three times a day can improve your bladder control .
Who Need to do Kegel ?
1. Woman who gave birth.
After woman gave birth, size of vagina will change and the vagina wall lost it elastic. Both party will experience less pleasure because of loose vagina.
2. Woman who experience stress incontinence.
Your pc muscles are used to support your bladder. If you have a weak pelvic muscle, stress incontinence occur. Whenever pressure increased in your abdomen (laughing, sneezing or coughing), urine leak from your bladder. Stress incontinence is very common. 50% of all women have occasional incontinence and 20% of woman age over 75 experience everyday stress incontinence.
3. Woman who is going to give birth.
Kegel exercise can tone vagina muscle so delivery will be easier. Also, you muscle will regain faster after child birth
4. Woman who has advancing age, obesity, chronic bronchitis, asthma and childbearing.
These woman are more likly to suffer from daily incontience.
5. Woman who suffer vaginismus and dyspareunia.
pelvic exercise can tone your muscle up so it is less likly to suffer from vaginal muscle spasm
Benefit of Kegel Exercise :
1. Strengthen and tone muscle of vaginal canal. Vaginal exercise can also increase the blood flow to the genital area.
2. Prevent urinary Incontinence, prolepses, and many other problems of the pelvic floor that are often associated with aging. Prevent leaking urine when you sneeze or cough.
3. A strong vagina will be tighter, which your partner will notice and enjoy
4. Conditioned muscles will make child delivery easier.
5. It is easy to perform. Unlike other exercise, you won't sweat or feel tried. It take few minutes a day and you can do it in everywhere without other's notice
Locate the PC Muscle :
1. Sit down on a toilet. Start peeing and stop the flow of urine midstream for few seconds. Then release the flow. Repeat few times until you find the right muscle. The muscle you used to stop the urine is the pelvic floor muscle.
2. Lie down and put your finger inside your vagina. Tighten muscle around our finger as if holding back urine. If you feel your finger being squeezed, then you have located the right muscle.
Tips for Kegel :
1) Don't squeeze other muscle. Your anal and abdomen muscle should be relax. If you feel other muscle pulling, you will need to start from step one to locate your PC muscle.
2) Breath slowly and deeply. Breathe in when you squeeze and breathe out as you relax. If you experience headache, you are tensing your chest and holding your breath.
3) Put your hand on your abdomen. If you feel any movement, you are using your abdominal muscle as well. You should isolated your vaginal exercise from any other muscle. Use your hand to test if you are using other muscle.
4) You can do Kegel anywhere. No one can tell when your are squeezing your PC muscle. You can do Kegel when you work, drive or watching TV.
Explanation
The aim of Kegel exercises is to improve muscle tone by strengthening the pubococcygeus muscles of the pelvic floor. Kegel is a popular prescribed exercise for pregnant women to prepare the pelvic floor for physiological stresses of the later stages of pregnancy and vaginal childbirth. Kegel exercises are said to be good for treating vaginal prolapse and preventing uterine prolapse in women and for treating prostate pain and swelling resulting from benign prostatic hyperplasia (BPH) and prostatitis in men. Kegel exercises may be beneficial in treating urinary incontinence in both men and women Kegel exercises may also increase sexual gratification.
A Kegel exerciser :
A Kegel exerciser is a medical device designed to be used by women to exercise the pubococcygeus muscle (also called the PC muscle). There are three main types: barbells, springs, and rubber bulbs. The barbells (or vaginal barbell) can be used as a vaginal exerciser or as a vaginal dildo or sex toy. Made of smooth, polished solid stainless steel, it is cylindrical in shape, with a rounded bulge at each end. They typically weigh one pound (454g) and measure approximately 6¾ inches (17.1 cm) in length with a diameter of one inch (2.5 cm) at the widest part. Being made of stainless steel, vaginal barbells are nonporous and can be wiped clean with a cloth moistened with mild soap and water. Spring devices are made of plastic, with removable springs to allow progressive resistance. These allow pressing directly against resistance. An advantage of rubber bulb devices is that they provide visual feedback (via a gauge) of how much pressure is being applied.
Benefits for women :
Factors such as pregnancy, childbirth, aging, being overweight, and abdominal surgery such as cesarean section, often result in the weakening of the pelvic muscles. This can be assessed by either digital examination of vaginal pressure or using a Kegel perineometer. Kegel exercises are useful in regaining pelvic floor muscle strength in such cases.
Urinary incontinence :
The consequences of weakened pelvic floor muscles may include urinary or bowel incontinence, which may be helped by therapeutic strengthening of these muscles. A meta-analysis of randomized controlled trials by the Cochrane Collaboration concluded that "PFMT [Pelvic floor muscle training] be included in first-line conservative management programs for women with stress, urge, or mixed, urinary incontinence...The treatment effect might be greater in middle aged women (in their 40's and 50's) with stress urinary incontinence alone...".
Pelvic prolapse :
The exercises are also often used to help prevent prolapse of pelvic organs. A meta-analysis of randomized controlled trials by the Cochrane Collaboration concluded that "there is some encouragement from a feasibility study that pelvic floor muscle training, delivered by a physiotherapist to symptomatic women in an outpatient setting, may reduce severity of prolapse".
Benefits for men :
Though most commonly used by women, men can also use Kegel exercises. Kegel exercises are employed to strengthen the pubococcygeal muscle and other muscles of the pelvic diaphragm. Kegels can help men achieve stronger erections and gain greater control over ejaculation. The objective of this may be similar to that of the exercise in women with weakened pelvic floor: to increase bladder and bowel control and sexual function.
Incontinence :
Regarding postprostatectomy urinary incontinence, a meta-analysis of randomized controlled trials by the Cochrane Collaboration found that "there may be some benefit of offering pelvic floor muscle training with biofeedback early in the postoperative period immediately following removal of the catheter as it may promote an earlier return to continence".
Sexual function :
Kegel workouts can provide men with stronger erections. Research published in 2005 issue of BJU International, have shown that pelvic floor exercises could help restore erectile function in men with erectile dysfunction. There are said to be significant benefits for the problem of premature ejaculation from having more muscular control of the pelvis.
It is also possible that strengthening the pelvic floor may allow some men to achieve a form of orgasm without allowing ejaculation, and thereby perhaps reach multiple "climaxes" during sexual activity.In men, this exercise lifts up the testicles, also strengthening the cremaster muscle, as well as the anal sphincter, as the anus is the main area contracted when a Kegel is done. This is because the pubococcygeus muscle begins around the anus and runs up to the urinary sphincter.
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