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Kegel exercises can strengthen the pelvic floor muscles, including the bladder, vaginal, and sphincter muscles. They can be done in various positions and involve contracting and releasing the muscles. Finding the muscles can be done by stopping urine flow or inserting a finger. Over time, kegels can improve urinary and fecal incontinence and aid in postpartum or injury recovery. However, certain factors such as weight and injury can affect their effectiveness, and more invasive methods may be necessary.
The main exercises that can be done for the pelvic floor muscles are kegels in various positions. There are several muscles in the pelvis, including the bladder, the vaginal muscles in women, and the sphincter muscle in the rectal region. To exercise these muscles, it is necessary to contract and release them while lying down, standing, and sitting to work each muscle individually to provide maximum results.
There are several ways to find your pelvic floor muscles to ensure they are being worked correctly during your exercises. The first and easiest way is to sit on the toilet and start urinating. Once the flow of urine has started, contract the muscles of the bladder to stop the flow. When this is done, the bladder muscle has contracted properly.
Another way to find the pelvic floor muscles is to insert a clean finger into the vagina, then pull the muscles in so that pressure is felt around the finger. This shows that the bladder and vaginal muscles are contracting. The sphincter muscles are found at the rectal opening and are used to prevent premature discharge of feces and flatus.
The act of pulling on these pelvic floor muscles is called kegels. This is the most common form of exercise for the pelvic floor. To begin doing them in an effort to strengthen the pelvis, one must start by pulling the muscles in and then quickly releasing them. Do this at least ten to 20 times to start and work up to 50 contractions.
It’s a good idea to do kegels to work your pelvic floor muscles in various positions. They should be done several times while lying down, sitting and standing. Eventually, it’s a good idea to start contracting and then holding the muscles for a count of ten.
Since the pelvic floor muscles are not visible, it can be difficult to tell if the exercises are working. Over time, it may become easier to hold urine for longer periods, and people with fecal or urinary incontinence will likely experience a decrease in troublesome symptoms. Kegels can also help your pelvic floor heal faster after childbirth or injury.
There are several factors that can affect the effectiveness of pelvic floor exercises. Being overweight, giving birth, and certain injuries to the sphincter or bladder muscles can cause the muscles to become weak and less able to complete exercises correctly. Sometimes exercising alone is enough to correct these problems, but at other times, surgery or other more invasive methods may be needed.
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