What is Kegel’s Exercise?
These are the exercises that strengthen the pelvic muscles which support the uterus, bladder, and vagina. What is the need for Kegel’s Exercise? With the process of ageing, the pelvic muscles become weak. This lack of support leads to loosening of the vagina, sagging of the bladder walls or descent of the uterus into the vagina. The woman will experience less friction and pleasure during sex, may leak urine involuntarily or even suffer from repeated urine infection because of the urinary bladder not being able to avoid the urine completely. Some women complain of something coming down the vagina which is nothing but the uterus coming down because of weak pelvic muscles.
Is aging the only reason for weak pelvic muscles?·
- Age is the single most important criteria for weak pelvic muscles.·
- Menopause further weaken the muscles.·
- Normal vaginal delivery increases the risk by 3 times!!!·
- Forceps delivery increases the risk 20 times!!!!·
- The number of children delivered vaginally also influence the risk.
How to identify the pelvic muscles?
You can identify the pelvic muscles by stopping the urine stream midway. However, this must be done ONLY to identify the muscles and one must not hold urine midway as part of the exercise. Additionally, one can put a finger or two in the vagina and squeeze the muscles around it. This would give you an idea about the muscles.
Basic Kegel’s Exercise
ALWAYS empty the bladder before doing the exercise. While lying supine on the floor, try and squeeze the muscles and hold to a count of 10 and then release. This way repeat another 2 sets. Try doing this 3 times a day(total 9 times a day). You can place one hand on your belly to ensure that you are keeping your belly muscles relaxed. In case your belly muscles hurt after the exercise, it would mean you are engaging the wrong muscles.
Advanced Kegel’s’ Exercise: The same exercise can also be done in various other positions like: