To strengthen your pelvic floor muscles, sit comfortably and squeeze the muscles times in a row.
The Kegel Solution Kegel Exercises for Men - video dailymotion
When you get used to doing pelvic floor exercises, you can try holding each squeeze for a few seconds. Every week, you can add more squeezes, but be careful not to overdo it and always have a rest between sets of squeezes. After a few months, you should start to notice the results. You should carry on doing the exercises, even when you notice them starting to work.
If you're pregnant or planning to get pregnant, you can start doing pelvic floor exercises straight away. Forgot account? Not Now. Community See All. About See All. Page Transparency See More.
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The birth process stretches these muscles even more to allow the baby out. Sometimes the muscle tears during the birth process. Therefore pregnancy and birthing weaken and even damage these muscles. It is this weakening which causes urine incontinence during pregnancy and after giving birth. With tearing may come even fecal incontinence.
Armed with this knowledge, you want to keep your pelvic muscles strong during and after pregnancy. They play an important role in delivery and they keep your urine from leaking when you cough or laugh. The Kegel exercise is the one known solution for keeping your pelvic floor muscles strong. With strong muscles your labor is smoother and you have little or no problems after birth. If you do only one exercise during pregnancy, make it this one.
It is the key to preventing urine incontinence during and after pregnancy.
The goal of the Kegel exercise is to strengthen the pelvic floor muscles so they can control the bladder and vagina. You do that by contracting the pelvic floor muscles for short periods of time, completing several short sets a few times a day. The exercise is easy, fast and free.
Once you know how to do it you can do it just about anywhere, even when you are working. In order to identify your pelvic floor muscles, go to the bathroom with a very full bladder.
Urinate then stop mid-stream. Urinate again and stop. Then just urinate to finish.
Kegel exercises - self-care
The muscles that you tighten to stop the urine are the ones that you contract when you do the Kegel exercise. Here is how to test if you found the right muscles. Insert a clean finger in your vagina then squeeze your muscles. If you are doing the exercise correctly the vagina should contract around your finger.