If you already do Kegel exercises, then you know how therapeutic they can be. In women, these exercises are one of the most recommended exercises to help strengthen their pelvic floor muscles, providing a really good solution for women dealing with pelvic floor dysfunctions.
We at Oklahoma Physical Therapy, we help women perform proper Kegel exercise routines, for maximum effectiveness on their health.
What Are the Signs of Pelvic Floor Weakness?
If you have a weak pelvic floor, you might experience the following symptoms:
- Urine leakage
- Frequent urge to pee
- Reduced vaginal sensations
- A distinct bulge at the opening of the vaginal
- Vaginal burning and itchiness
- Painful sexual intercourse
Why Do Kegel Exercises?
The main goal of doing Kegel exercises is to help improve the tone of your pelvic floor muscles. Since these exercises involve contracting and relaxing your pelvic floor muscles, this means that even your bladder, uterus, and rectum will also be tightened.
Correct Kegel exercises can help you achieve the following:
- Pain reduction around the lower abdomen and pelvic
- Minimize/eliminate vaginal pain during sexual intercourse
- Help improve urinary incontinence
- Manage and control pelvic organ prolapse
A Guide on How to Do Kegel Exercises
The first step towards an effective Kegel exercise is knowing which muscles to target (pelvic floor muscles). To do this, hold a urine stream while urinating.
After identifying your pelvic floor muscles, then you can proceed to the next step which is perfecting the Kegel exercise technique. At this step, while lying down try lifting your pelvic muscles and contract them. Do this for three seconds then relax them after a count of three.
Lastly, focus on just tightening the pelvic floor muscles. Repeat the above step three times a day. For better results, aim at doing around three sets every session with 10 – 15 repetitions.
How We Can Help
If you are having trouble learning how to do Kegel exercise, our physical therapists are standing by to assist you. We will also help you identify where your pelvic muscles are located as well as how to effectively do the exercise for the best outcomes.
Want to learn more techniques on how to do Kegel exercises? Get in touch and talk to our specialists!