If you suffer from incontinence, chances are that you sure might have heard of Kegel exercises. People keep telling you that they help you strengthen your pelvic exercises and much more. But few do tell about how to do them the right way. Exercises done with a blind mind lead to further injuries. This makes knowing about correct ways of doing them way more crucial than doing them alone. If you suffer from incontinence then pads sure do help. There are reusable underwear too, like these – https://confidenceclub.com.au/collections/washable-incontinence-underwear . But pads and pants do not treat. https://confidenceclub.com.au/ said that Kegel exercises prove way more beneficial, but only when done correctly. But how to do it?
How to do Kegel exercises the right way?
First of all a crucial advice – Never perform Kegel if you do not suffer from incontinence and have a healthy bladder. Doing Kegels while you are healthy will do some harm to you if you are already healthy. So, avoid them at all costs.
Now it comes down to performing Kegels. It is slightly different for men than women. So we will discuss it separately for both.
Kegel for men:
You do not need any equipment. There is just one way to perform Kegel exercises, just one right way. You can perform it in three positions:
- Lie down on your side; pillow between your knees; knees bent in 90 degrees to your abdomen.
- Lie down on your back with feet drawn halfway closer to the hips.
- Sit straight with your chest bent forward and body straight.
Now it comes down to knowing where your pelvic muscles are. To know this try to stop your urine midway and really concentrate on the muscles that help you stop it. These muscles are your pelvic muscles. https://confidenceclub.com.au/
Now it comes down to performing the exercise. For this you need to choose a position. Let’s say you choose the lie-down position. Now try to squeeze that same muscles gently and hold. It will feel like if your penis is going inward very slightly, your anus is going inward very subtly, and your muscles beneath the penis to be contracting. The movement would be very very subtle, so don’t you worry. Make sure you do not squeeze your buttocks. Buttocks should be relaxed, just the anus should contract.
This is kegel for you. Try doing it every day for 3 times a day. How? Try to contract these muscles gently in starting weeks and try holding them for around 3 seconds for 2-3 times. This would mean 3 sets of 3 seconds 3 times a day. This is the starting stage. As you progress, try holding them for around 10 seconds. You might want to use diapers until you are healed correctly. The adult nappies should be skin-friendly – https://confidenceclub.com.au/collections/washable-incontinence-underwear .
Kegel for women:
Now, the positions would remain the same as discussed above for men. You might want to sit straight with your chest brought forward and spine straight. Instead of the penis, you want to squeeze your vagina inward. The movements would be subtle again. So don’t freak out if you feel very little. Try rolling a towel and putting it beneath your hips as if one end goes back and the other comes along the thighs. Try stopping your urine mid-way to know your muscles.
When it comes to women, they suffer a lot from incontinence due to pregnancy. Pregnancy leads to weakening of pelvic muscles and this leads to incontinence. Use good quality incontinence pads and pants until the condition goes off. Try pads if your incontinence is weak, and pants if it is much. Check these products for example – https://confidenceclub.com.au/collections/washable-incontinence-underwear
So now you know how to perform these exercises. Start gently and try to gain more control as you go further in days. Do not try if you are already healthy. https://confidenceclub.com.au/ suggests avoiding diuretic products and opting for a healthy lifestyle too. Seek moral support if needed.
