Kegel Exercise For Women

 Incontinence is described as the inability to control excretion urine and feces due to pregnancy, childbirth, uterine and vaginal prolapse, stroke, accidents and other medical conditions. It may be present in both men and women. It may either stress or urge incontinence. 

How To Learn To Do Kegel Exercises (Correctly!)

Kegel exercises mean you are learning to train certain muscles. You can learn this by instructions, such as from a book, or by using a special device designed to train the muscles responsible for incontinence. Reports indicate that MOST users realize much better results when using a device.

A really nice side effect is a heightened sexual response with more intense and prolonged orgasms. Let's look at the books and the devices...

Kegel Books we are happy to  recommend

Best Rated Kegel Exercise Devices

History Of Kegel Exercise

Kegel exercise is named after Dr Arnold Kegel, a California gynecologist who also developed the Kegel perineometer, a tool to measure vaginal pressure. (Here are some great products for Kegel Exercise   ) The exercise was developed in 1956 to control incontinence as a result of pregnancy and childbirth in women. It is a non-invasive and non-surgical method of bringing back the normal tone and strength of the sphincters and other muscles on the pelvic floor. Based on the chronicles of Dr Kegel, he initially surmised that correct physical exercise could actually improve the tone of weak and atrophied muscles as is the case with faulty posture.

How To Do Kegel Exercise For Women

Before beginning the exercise, it is important for one to be able to identify the muscles of the pelvic floor known as levator ani. Women can do this by using their middle finger to feel the muscles of the side and floor of the vagina or pubococcygeus better known as PC. The muscles tighten and this will make the floor of the pelvis move upwards. This contraction of the PC muscles should not come from the buttocks or muscles in the abdomen. This exercise may be initially done in the lying-down position to be followed by similar contractions in the sitting and standing positions.

 While the exercise is done in the supine position it is important that the abdominal muscles should not make any movements and the buttocks should not make any upward movements either. To better appreciate this technique, you can also try to slow down or stop the flow of urine when voiding.

Once the preliminary attempts are successful, two types of contractions can be done:

1. Rapid contractions - where tightening and relaxing the muscles are done as fast as possible

2. Measured contractions – where the muscles contract and then held at the count of 3 and improving till 10

It must be remembered that the Kegel exercise takes skill and time to master. There must be a determination to do it as regularly as possible, say, 2 sets every day. One may be done in the morning while a second session may be done in the evening. The pelvic floor must be totally relaxed before initiating another round of contractions. When done correctly and religiously, the results of the Kegel exercise for women are noticeable in as short as 2 or 3 weeks. Improved muscle tone and strength can be felt in 3 to 6 months.

For one to develop awareness and strength of the muscles that support the pelvic floor, one needs to undergo pelvic floor training. It should be noted that the muscles around the pelvis provide support to bladder and rectal functions. In stress incontinence, increasing pelvic floor strength may help arrest leakage when one is able to make a contraction prior to coughing, sneezing, lifting or heavy exertion occurs. For urge incontinence, working on local reflexes that stops unwanted bladder contractions may help resolve the situation.

This Video will give more info: