Kegel exercises are designed to strengthen the muscles in the pelvic floor. These muscles are directly responsible for keeping the uterus where it needs to be. If these muscles are weakened due to strain or damage, the uterus could prolapse, meaning it could sag and descend into the vagina. Weakening of these muscles could be caused by a number of things, including multiple vaginal childbirths or simply a lack of estrogen. The severity of the symptoms of uterine prolapse will vary from one person to another, and some women will not experience any symptoms at all. In cases where uterine prolapsed is moderate or severe, there may be certain symptoms such as:

– A heavy feeling or pressure in the pelvic area
– Pain during sexual intercourse
– A feeling that something is protruding or falling into the vagina

Kegel exercises get their name from Dr. Arnold Kegel, who made them popular. With these exercises, women are able to tone and strengthen these muscles. This helps with urinary incontinence as well as lowering the risk of uterine prolapse. If you can spend just 15 minutes of your day doing these exercises, you will see a noticeable difference in your ability to control your bladder, as well as many other benefits. Keep in mind that your pelvic muscles are just like all of your other muscles in a sense that they need to be exercised on a regular basis in order to retain their strength.

When you are trying to locate the correct muscles to target for these exercises, simply stop the flow of your urine halfway through. When you are able to stop the flow of urine, you will have found the right muscles.

When you have successfully located the pelvic muscles, begin doing the exercises by lying down. First, tighten your pelvic muscles and hold for 3-5 seconds. Then relax the muscles for the same amount of time. Repeat the whole process again, and try to do as many sets as you can three times each day. You will need to have a little patience, as it can sometimes take a couple months to see the most obvious results of these exercises.

You want to get to the point where you are able to do 10-15 repetitions during every session. Additionally, once you have gotten used to doing the exercises lying down, you should switch to doing them sitting up and eventually while standing as well. You should vary the position every time you do them. You want to make sure that you continue breathing throughout these exercises, and also be sure that you are not tightening any other muscle group. This is especially important if you are having issues with bladder control, as you could put additional stress on the bladder by putting pressure on the wrong group of muscles.

These are wonderful exercises with many benefits for both men and women. Start doing kegel exercises today for the prevention of uterine prolapse as well as increased control over your bladder.

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Category: Wellness, Fitness and Diet
Keywords: kegel exercise, kegel exercises