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Effectiveness of Kegel Exercises in Treating Urinary Incontinence

kegel-exercise-for-incontinence-treatment

Kegel exercises are considered as the best natural way to treat urinary incontinence. It helps in strengthening the pelvic floor muscles that support the bladder, uterus, rectum, and small intestine. The best part about these exercises is that they can be done just about any time. But to make the most out of these exercises, it is necessary to understand how effective these training exercises are and the proper instructions that need to be followed.

Who Benefits from Kegel Exercises?

Anyone, irrespective of their age and gender, who is suffering from incontinence problems can benefit from Kegel exercises. While the exercise is most effective for people with stress urinary incontinence, it can also provide benefits for people with overactive bladder due to urge incontinence. Men can take up Kegel exercises for controlling urinary incontinence that happens after prostate surgery.

Why Are Kegel Exercises Beneficial For Incontinence?

Several factors like childbirth, pregnancy, aging, overweight, and surgery can weaken the pelvic floor muscles. You can benefit a lot from doing Kegel exercises if you are suffering from

  • Stress Incontinence
  • Fecal Incontinence
  • Urge Incontinence

Kegel exercises, if performed during pregnancy or after childbirth, can help to improve the symptoms associated with incontinence. However, these exercises are less helpful for women with severe stress incontinence or overflow incontinence problems.

How to Do Kegel Exercises?

Kegels are easy to perform, provided you know the appropriate way of doing them. To get started with the exercise you need to

  • Find the Right Muscles: to identify the pelvic floor muscles; you need to stop urination in midstream. Once they are identified, you can do the exercise in any position though you will find it easier to do them while lying down.
  • Identify the Perfect Technique: to perform Kegels with accuracy, imagine sitting on marble, and tightening your pelvic muscles as you lift the marble. Hold the posture for three seconds, then relax and repeat again.
  • Maintain the Focus: For the best outcome, focus on tightening the pelvic floor muscles. While doing so, be careful not to flex the muscles in the thighs, buttocks, or abdomen. Instead of holding your breath, try to breathe freely during the exercise.
  • Repeat the Exercise Thrice Daily: Aim to perform at least three of 10 to 15 repetitions per day.

But make sure not to use Kegel exercise for starting or stopping the urine system. This can lead to incomplete emptying of the bladder, which can increase the risk of urinary tract infection.

When to Perform Kegel Exercises?

There is no fixed time for doing Kegel exercises. You can do them just about any time while relaxing on the couch or sitting at your work desk. Make them a part of your daily routine.

Bottom Line

You need to be patient while doing Kegel exercises for your incontinence problems. You cannot expect to see overnight changes in urine leakage. It can take a few weeks to even a few months depending on the intensity of the problem before you start seeing the results. For continued benefits, make a part of your everyday work schedule.

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