Over the next several days, practice until you can hold your muscles tense for a count of Repeat the exercise 10 times. Besides being extremely uncomfortable, this can also cause urinary incontinence. However, you should use this method for learning purposes only. A woman sitting on the bed in her bathrobe. A weak pelvic floor may lead to issues such as the inability to control your bowels or bladder.
Once you understand Kegel exercises, you can do them anytime and anywhere — in the privacy of your own home or while waiting in line at the bank. Obesity, chronic constipation and lower estrogen levels, from menopause, can weaken the muscles. Step 2 Sit or lie in a comfortable position and insert your finger into your vagina. Repeat the exercise 10 times. As you become stronger, hold for up to 10 seconds. Step 5 Hold for three seconds and release. Doing so on a full bladder may weaken the pelvic floor muscles, so only use this method if you are unable to locate the PC muscles another way. Pregnancy and childbirth can also cause weakness. They may recommend using an object called a vaginal cone. You can also locate the muscles by trying to stop your urine mid-flow. This sling holds your organs in place. Finding the pelvic floor muscles in men Men often have the same kind of trouble when it comes to identifying the correct group of pelvic floor muscles. Video of the Day Step 1 Empty your bladder and bowels. A monitor will show whether you contracted the correct muscles and how long you were able to hold the contraction. Another helpful trick is to tense the muscles that keep you from passing gas. For men, one way to find them is to insert a finger into the rectum and try to squeeze it — without tightening the muscles of the abdomen, buttocks, or thighs. The pelvic floor is really a series of muscles and tissues that forms a sling, or hammock, at the bottom of your pelvis. Breathe normally and avoid tightening your abs or anal muscles. Tips If you feel uncomfortable putting your finger in your vagina, you can also locate the PC muscle by stopping the flow of urine. Over the next several days, practice until you can hold your muscles tense for a count of Many factors can weaken the pelvic floor in women, such as pregnancy , childbirth , aging, and weight gain. They also work differently for each person. Kegel exercises can cause pressure in the pelvic area, which may cause discomfort or an accident if your bladder and bowels are full. Tighten your vagina around your finger to engage the PC muscle. Get used to how they feel when they contract and relax. However, you should use this method for learning purposes only. Jackson is also a lifestyle and weight management consultant whose work has appeared in various online publications.
Video about pc muscle exercises female:
Exercising Your Pelvic Floor for stronger kegel PC muscles
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