Friday, 10 April 2015

Kegel exercises for pelvic floor rehabilitation

Urinary incontinence is common among women and is easily arranged with specific pelvic rehabilitation exercises or Kegel exercises.

The critical age is from 50 years where the percentage of women affected increases. To avoid this, start doing pelvic muscle exercises as soon as possible, recommended since adolescence.

The exercises consist of exercising the PC muscle (the main muscle of the pelvic floor), contracting it and relaxing it repeatedly. This muscle is used to prevent leakage of urine, so to identify you should try first making cuts during urination. Once identified, you can start with sets of 10-20 contractions / relaxations, repeating the exercise throughout the day. Should be consistent and, if possible, to reach 200 daily repetitions spread over four sets of 50.

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  • How to do Kegel exercises correctly?
According to Dr. Espuña, "Initially is necessary a learning period. In this sense, it is recommended that a specialist help the patient to better understand this area of your body and to establish proper plan pelvic floor exercises for her”

The Indas Institute gives a series of recommendations to practice these exercises correctly and efficiently:

  • The arrangement of the muscles of the pelvic floor has three rings: around the urethra, another around the vagina, and the last around the anus. Contract front to back and then relax them. 
  • Contract the muscles around the urethra, vagina and anus, and press inward and upward, trying to hold the contraction for about five seconds and then relaxes muscles during such a time that have been incurred. Repeat this exercise up to 10-12 contractions. 
  • Another way to make the contraction is to imagine that each section of the muscular tube that forms your vagina is a different floor of a building. Try stressing each section of your vagina muscular tube gently up the elevator to the first floor, hold it for a second and up to the second floor. So many "plants" as possible. And then down. 
To improve symptoms of involuntary leakage of urine through effort, it has been demonstrated that the practice of these exercises is effective if these contractions become 10-12 2- 3 times a day. "It is important to perform these exercises slowly, without forcing or pain, breathing normally and avoid contracting the abdomen, buttocks or thighs. The important thing is to do well, since fewer repetitions well done is more beneficial than many incorrect repetitions" concludes Dr. Espuña.

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Thanks for reading.

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1 comment:

  1. Hello, I've heard about these type of exercises also for pregnant women. Do you recommend me any special way to practise them ? And how often?