A type of incontinence that affects both men and women is stress incontinence, which is one of the most common forms of incontinence. The best way to avoid such stress incontinence is doing kegel exercises. There is no need of intaking drugs or undergoing surgery or other drastic changes in lifestyle. Just you have to spend 30 minutes a day to do kegel exercise anywhere at any time. There is no need of any special equipment too.
The most common causes of stress incontinence among women are pregnancy, childbirth and especially having multiple normal deliveries. During pregnancy and childbirth, the sphincter and pelvic muscles stretch out and are weakened. Older age and conditions that cause a chronic cough which results in stress incontinence. Some women even suffer with pelvic floor dysfunction due to lack of estrogen. Such disorders are treated using vaginal dilators which is one of the Kegel tools.
How Kegel Exercise Helps?
Kegel Exercises are designed basically to perform isometric exercises that will strengthen and tone the muscles. The biggest challenge you face, while doing kegel exercise is finding the right muscles. The easiest way is to stop the urine in midstream suddenly and then releasing it. When you do this, you feel the muscles that you need to work on.
When you do kegel exercise, you won’t achieve the result overnight. You have to perform kegel exercise atleast 3 times a day to see a real change in pelvic floor muscles. You will get a great benefit and you are totally out of stress incontinence. But, continuing kegel exercise even after achieving result is best way to avoid such disorder in future.
Some people even locate improper muscles and they start doing kegel exercise over such muscle. It is necessary to locate the right set of muscles. Once, they have found out where the pelvic muscles are exactly located, they will need to squeeze and flex the pelvic floor muscles and they will need to do it in turns in a matter of seconds. So, they will need to squeeze their pelvic muscles for some 5 seconds and, then flex it for some other 5 seconds and so forth.
When you are doing kegel exercise for a few weeks, you can increase the duration of exercise. Instead of doing for 5 seconds, you can increase around 10 seconds and then release it for 10 seconds.
When you are doing this kegel exercise, it is necessary that you are spending much time for the purpose of relaxation. Then, when the exercise has started, it is important to make sure that other muscles are not going to be affected by the exercise. Otherwise, the result may not turn out to be as expected.