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Kegel exercises – self-care
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Kegel exercises can help make the muscles under the uterus, bladder, and bowel (large intestine) stronger. They can help both men and women who have problems with urine leakage or bowel control. You may have these problems:
As you get older
If you gain weight
After pregnancy and childbirth
After gynecologic surgery (women)
After prostate surgery (men)
People who have brain and nerve disorders may also have problems with urine leakage or bowel control.
Kegel exercises can be done any time you are sitting or lying down. You can do them when you are eating, sitting at your desk, driving, and when you are resting or watching television.
How to Find the Right Muscles
A Kegel exercise is like pretending you have to urinate and then holding it. You relax and tighten the muscles that control urine flow. It is important to find the right muscles to tighten.
Next time you have to urinate, start to go and then stop. Feel the muscles in your vagina (for women), bladder, or anus get tight and move up. These are the pelvic floor muscles. If you feel them tighten, you have done the exercise right. Your thighs, buttock muscles, and abdomen should remain relaxed.
If you still are not sure you are tightening the right muscles:
Imagine that you are trying to keep yourself from passing gas.
Women: Insert a finger into your vagina. Tighten the muscles as if you are holding in your urine, then let go. You should feel the muscles tighten and move up and down.
Men: Insert a finger into your rectum. Tighten the muscles as if you are holding in your urine, then let go. You should feel the muscles tighten and move up and down.
How to do Kegel Exercises
Once you know what the movement feels like, do Kegel exercises 3 times a day:
Make sure your bladder is empty, then sit or lie down.
Tighten your pelvic floor muscles. Hold tight and count 3 to 5 seconds.
Relax the muscles and count 3 to 5 seconds.
Repeat 10 times, 3 times a day (morning, afternoon, and night).
Breathe deeply and relax your body when you are doing these exercises. Make sure you are not tightening your stomach, thigh, buttock, or chest muscles.
After 4 to 6 weeks, you should feel better and have fewer symptoms. Keep doing the exercises, but do not increase how many you do. Overdoing it can lead to straining when you urinate or move your bowels.
Some notes of caution:
Once you learn how to do them, do not practice Kegel exercises at the same time you are urinating more than twice a month. Doing the exercises while you are urinating can weaken your pelvic floor muscles over time or cause damage to bladder and kidneys.
In women, doing Kegel exercises incorrectly or with too much force may cause vaginal muscles to tighten too much. This can cause pain during sexual intercourse.
Incontinence will return if you stop doing these exercises. Once you start doing them, you may need to do them for the rest of your life.
It may take several months for your incontinence to lessen once you start doing these exercises.
45 comments
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Do we need to do these five exercises every day?
Thanks professor
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Go ahead and drop that sexy time workout
Should I do this daily
Super friend
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How may times per set? How many sets? How many times per day?
Look at the excercise how it is done you know it is gonna help you thrust 😂👍
How to get motivated by the way, its really hard to overcome them
Thanks for the video. I am looking forward to your upcoming kegel videos.
How many times in mrng
Self explanatory 🤣
In how many days will you get the result after these exercises?
1. Push ups
2. Squats
3. Planks
4. Glutes bridges
5. Burpees
God bless you brother bully juice for the info
Lmao, informative and funny!🤣
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More videos
1. Cardio,cardio,Cardio
2. abs
3.hyper extensions
4. DB press
if you cant pronoach interested i dont believe you
she’ll be calling me Macho Man!
Awesome video's thank 💯👊
Just great
You are a boss of muscle building. Thanks a lot for your valuable and informative video
Point of break off with you and all connected persons.
Are these exercises for straight or gay people 🤔
Squats is my favourite
But i do push up too