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Kegels Exercises: Part I

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Many women suffer from weakness of the pelvic muscles. Weakness of pelvic muscles will eventually lead to loss of support for bladder, uterus and other pelvic organs. This will cause prolapsed of the pelvic organs through the vagina.

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Many women suffer from weakness of the pelvic muscles. Weakness of pelvic muscles will eventually lead to loss of support for bladder, uterus and other pelvic organs. This will cause prolapsed of the pelvic organs through the vagina. This is called pelvic utero-vaginal prolapse. This may cause symptoms ranging from minor pelvic discomfort to embarrassing urine leaks.

The first major insult to pelvic musculature is during the time of pregnancy and delivery. During labour the pelvic muscles are stretched and this leads to loss of tone. As a result of this, contraction of pelvic muscles becomes difficult and painful. Pelvic muscles are also further damaged by wrong labour practices and after menopause when the estrogenic stimulus to the muscles is lost.

Since child birth is inevitable for women, should all women suffer from pelvic muscle weakness? Well there is no clear cut answer to this question. Most women will have some form of pelvic muscle weakness in the weeks following delivery, however most recover. Even then quite a few women are never able to regain adequate strength in their pelvic musculature.

There are exercises which can strengthen the pelvic muscles. Kegel exercises are one such way to strengthen the pelvic muscles. The Kegel exercise can be done anytime of the day, and you can do it while doing other tasks like cooking or feeding your baby. You can also do it on the commute home. It can be done discreetly and is rather easy to do, once you learn which muscles to target and how to do this exercise. Firstly, empty your bladder. Doing Kegel exercises with a full bladder will further weaken your muscles and also cause UTI. Once you have emptied your bladder, sit or lie down and insert a finger into vagina. Fell the muscles around you, and try to contract the pelvic muscles. The action required is the same action as required to hold urine or bowels. When the pelvic muscles contract, the finger inside the vagina will fell the contracting muscles and the pelvic floor will lift up. Keep the muscle contracted for 10 sec and then relax. This step can be repeated for 10 times at a stretch. It is advisable to do this exercise for at least three times of 10 contractions each. If it can be done more number of times, it will be better.

This concludes part I of this article. Part II will deal with timing of the exercise, and other tips to help women who find it difficult to do these exercises either because of pain or lack of knowledge about the exact procedure of the exercise.

Article Source: Websites Melbourne

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