3 Kegel Exercises to Help with Urinary Incontinence
The Secrets to Successful Kegel Exercise
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If you are experiencing Urinary Incontinence, there’s good news. A cure can be found with pelvic floor exercises aka Kegels! Especially with Stress and Urge Incontinence. Pelvic floor exercises are useful sometimes found preventative, particularly for women and children.
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The pelvic floor muscles are also known as the levator ani muscles. They’re called the levator muscles because they hold (elevate) the pelvic organs in place. When the pelvic floor muscles weaken, pelvic organs then move out of their proper place. This is called a prolapse, and Urinary Incontinence is the result.
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Exercise and activity is the first step of treatment to for Urge Incontinence and Stress Incontinence. You perform kegels to strengthen and train these levator muscles into holding your bladder back in place. Strengthen your feature and stop leakage, and take control of Urinary Incontinence!
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Kegel Exercise One:
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Try to stop the flow of urine as you are urinating. Even when you are not urinating, pretend you are trying to hold in your pee. Try squeezing and releasing your urinary tract very quickly and tightly five times in a row and relax for ten seconds. Then repeat!
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Once a day squeeze your pelvic floor muscles as tight as you can for as long as you can and relax. Your time will soon increase as your muscles strengthen!
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Kegel Exercise Two:
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Squeeze your anal sphincter. Pretend like you are trying to keep from passing gas. Even if you are experiencing Urinary Incontinence, squeezing the anal sphincter will help because it is also controlled by pelvic floor muscles. Try squeezing and releasing your urinary tract very quickly and tightly five times in a row and relax for ten seconds. Then repeat!
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Kegel Exercise Three:
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Tighten up the muscles around the vagina (for the ladies). During intercourse for example, or even doing squats will help. Doing leg raises work as well. Lie on your back, and raise each leg into the air. Alternate legs, keeping the leg straight while raising it. Squeezing Kegel balls or cones strengthen the muscles around the vagina as well.
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Men can do kegels too!
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Squeezing the sphincters strengthens your levator muscles and makes the bladder muscle relax. Perform this squeezing exercise five times every hour. Every squeeze should be 5 counts (beginners may have to start with 2 or 3). With practice you may be able to squeeze for at least 10 seconds, and then relax for 10 seconds. You should be able to see improvement after four to six months of practice. With behavioral changes and diet changes you will get the best results, even faster.
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When you squeeze (contract) the urethral sphincter by using these Kegel Exercises, the bladder relaxes, and the urge to urinate eventually goes away. With longer and stronger contractions of the pelvic floor muscles, you will eventually suppress the bladder contractions that urge you to urinate!
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Add an adult diaper and get your kegel on. Eventually you may only need a light liner pad to maintain your Urinary Incontinence.
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