There are many events that can weaken the pelvic floor muscles including pregnancy, childbirth, surgery, excess weight or simply aging.
Having strong pelvic floor muscles can support the uterus, bladder, small intestine and rectum. Training these muscles by performing Kegel exercises can prevent or control urinary incontinence.
Could you benefit from Kegel exercises?
If you have any of the following symptoms, consider doing Kegel exercises:
- Coughing, sneezing or laughing causes a leak of urine
- Experience a strong urge to urinate just before passing a large amount of urine
- Leaky stool
How to Do Kegel Exercises
- First, identify the pelvic floor muscles by stopping urination in midstream.
- Imagine you’re sitting on a small marble. Tighten your pelvic muscles as you lift the imaginary marble. You can also purchase a yoni egg to perform Kegels. Hold for three seconds then relax for three seconds. Breathe freely. Avoid squeezing the muscles in the thighs, glutes or ads.
- Set a goal of doing three sets of 10-15 repetitions each day.
