Fight loosenig of the vaginal muscles and urinary incontinence with Kegel exercises
These exercises are recommended for women who experience urinary incontinence after lifting a weight, laughing, sneezing or dancing, but also for men with urinary incontinence after prostate surgery and people with stool incontinence.
These exercises help tone loose vaginal muscles for women who have just had a baby and for women who are preparing for delivery, keeping their pelvic muscles strong can help prevent urine leakage at the end of pregnancy. Another advantage is that the pregnant woman who does kegel exercises is more consciously aware of this particular muscle group, and this will help her to relax them when needed during labour.
During the exercises, the woman must isolate and train only the specific pelvic muscles and keep the muscles of the thigh and buttocks lose. They can be done everywhere and anytime, at work, at the supermarket queue, in the kitchen. It is an exercise that is not perceived by others.
- Empty your bladder
- Take an inhalation and as you exhale, tighten the pelvic muscles, count up to 10 and relax
Repeat ten times
- Do the above three times a day.
Over time, exercises may include variations in duration and intensity.
