By: Red Hot Mamas
Published: November 9, 2016
Dear Red Hot Mamas,
I’ve recently started to have loss of bladder control. My doctor told me that Kegel exercises might help. Can you please tell me the right way I should do them? Thank you very much. I love being a Red Hot Mama!
Kegel exercises can be done anywhere and anytime. You can do them standing, sitting or even when you are lying down. To be of benefit, you should do them every day. They may help to prevent or control urinary incontinence and other pelvic floor problems. Kegel exercises strengthen the pelvic floor muscles which support the uterus, bladder, small intestine and rectum.
Here’s how Kegel exercises should be done:
- Find the right muscles. To identify your pelvic floor muscles, stop urination in midstream. If you succeed, you’ve got the right muscles
- Perfect your technique.Tighten your pelvic floor muscles, hold the contraction for five seconds, and then relax for five seconds. Try it four or five times in a row. Work up to keeping the muscles contracted for 10 seconds at a time, relaxing for 10 seconds between contractions
- Maintain your focus. For best results, focus on tightening only your pelvic floor muscles. Be careful not to flex the muscles in your abdomen, thighs or buttocks. Avoid holding your breath. Instead, breathe freely during the exercises
- Repeat three times a day.Aim for at least three sets of 10 repetitions a day
If you’re having trouble doing Kegel exercises, ask for help. Your doctor or other health care provider can give you important feedback so that you learn to isolate and exercise the correct muscles.
For continued benefits, make Kegel exercises a permanent part of your daily routine
Thank you for writing to Red Hot Mamas. We hope this information is of some help to you.