Kegel exercise to prevent urinary incontinence
Urinary incontinence is loss of control over urination, which happens when the bladder cannot hold on urine and it leaks (even while coughing, sneezing and laughing) before you can pass on normally. Kegel exercise is one of those ways to gain better control over bladder function.
How Kegel exercise helps to prevent urinary incontinence
Urine incontinence can result from weak pelvic muscles. Kegel exercises strengthen the pelvic floor muscles that support the bladder and uterus, thereby allowing you to consciously control urine leakage. Doing Kegel exercise is a kind of training that you need to understand first.
Kegel exercises can be done during pregnancy, after childbirth and post surgery also.
How to do Kegel exercises?
Before you start Kegel exercises, you need to know the right muscles to squeeze and relax. We have given you step by step instructions to do Kegel exercises for urinary incontinence:
1.Find the right pelvic muscle
Try to stop the flow while urinating. You tighten the muscle to hold urine stream in the mid way. If you can do that, you get the right muscle. This is the first move to Kegel. This technique is just a first time practise to find the right pelvic muscle and should not be practised at other times like to stop or start urine.
The second technique is- place your finger inside the vagina and squeeze the muscles. You can sense the vaginal muscles getting tightened and your pelvic floor will move up. Then relax, the pelvic floor will move back.
2.Master the technique
Now that you have known the exact pelvic muscles you need to work on, you need to practise it daily. Urinate and start the exercises in an empty bladder. Lie down on your back and contract your pelvic floor muscles. Keep it tightened for 5-10 seconds and release.
Try one set of 15-20 times any time in a day. Once you are comfortable, do 3 sets in a day.
3.Points to Remember while doing Kegel
Make sure you focus only on the pelvic floor muscles i.e. only those muscles should contract and relax and not any other muscles of the body like of abdomen, thighs and buttocks.
Do not do Kegel with a jerk and retain your breath while contracting the pelvic floor muscles. Maintain normal breathing during the exercise.
If you cannot locate the right pelvic muscles or are not confident enough to do the exercise, then do not hesitate to ask your doctor. He/she will guide you to the correct technique.
When to do Kegel Exercise?
Apart from your normal exercise routine, you can also do Kegel exercise while sitting in office, relaxing at home or any time throughout the day.
How long it takes to stop urinary incontinence?
If you are practising it in the correct way, then Kegel exercises would show considerable improvement over bladder control in a month or few. Do it regularly for long term benefits.
In almost every case of urinary incontinence, doctor’s advice Kegel exercises to women. Thus, learn the technique, practise it and get the benefits.
Date last updated: January 19, 2015