Improve Bladder Control for Men and Women With Kegel Exercises
February 21, 2010 by chitcha1 · Leave a Comment
You can improve bladder control for men and women with Kegel exercises. Simple, easy.
Kegel exercises strengthen the muscles below the bladder that hold urine. The exercises involve tightening, holding and then relaxing the pelvic floor muscles.
Be sure you are doing the Kegels correctly. To see if you are using the right muscles, try to tighten your muscles around your vagina and back passage and lift up, as if you’re stopping yourself passing water and wind at the same time. You can find the right muscles by trying to stop the flow of urine when you’re on the toilet. After you’ve found the muscles, make sure you relax and empty your bladder completely. Do not make a habit of this because you may start retaining urine.
It should be an upward and inward contraction. Don’t hold your breath. Do not tighten your stomach or buttock muscles as you will be exercising the wrong muscle groups.
Do the Kegels regularly and you can reduce your risk of incontinence as you get older. Kegel exercises can also help you control urinary incontinence.
Perform a set of 10 Kegel exercises three times a day. These exercises fit everyone’s schedule. You can even do them on your drive to work!
Don’t ignore your bladder health! Stay active and involved. Improve bladder control for men and women with Kegel exercises!
