Kegel exercises for women, above the age of 40, are mandatory if inconsistencies in the flow of urine are noticed. These exercises were named after the doctor who popularized them and are used for strengthening pelvic muscles. The pelvic muscles hold all the pelvic organs along with the pelvic bone and are often loosened due to several factors. Lower amount of hormone is produced by the body after a certain age due to the production of lower amount of estrogen. It is therefore, upon the woman, to keep up with the changes in her body and ensure that it doesn’t affect her wrongly.
One thing that should be noted while doing Kegel exercises for women is that these exercises are to be done for short durations. With about five minutes in the morning and another five in the evening dedicated to doing the exercises, a change should be noticeable in a few weeks’ time. You can start doing these exercises in any posture comfortable for you, and later you can switch on to the one suiting you the best. Many women prefer sitting down and doing the exercise.
If you are worrying about how to do the Kegel exercises for women, then there’s no need to worry, it is very simple and definitely you do not require a rocket scientist to explain you the same. The first step is to contract the pelvic muscles whether you are sitting or standing. Once you are able to do that, then you focus on contracting the muscles around your vagina. To make it simpler to understand, try and remember those days when you would take off on long drives. There would have been a strong urge to pee striking at the wrong moment and invariably you had to control it. The muscles you used back then are the muscles you must focus on now.
Then it is necessary to regulate your counts for hold-and-release of muscles. You can start with 4 counts, and later on increase it to 8. After contracting your muscles, count up to four and then relax. Taking a 1-2 second break, you can repeat the pattern. To make things easier for you, follow a routine. But once you find it easy to do the exercises, change your routine and count. If you did the exercises after getting up from bed in the morning and before going to sleep at night say at four counts, then you can change the counts to eight before/after starting your work.
Kegel exercises for women, when done correctly can have a lot of effect and help women of all ages who suffer from problems of the bladder and urine flow. Even though it is said that these exercises may be done at anytime and anywhere, following a particular routine is very helpful. If you notice a change in your problems, you can decrease the frequency of the exercise and if not, you must be ready to increase it to see better results.
Tags: Health and Fitness