A hernia-like condition in women known as cystocele causes the wall between the vagina and bladder to deteriorate, according to the University of Maryland Medical Center or UMMC. This weakening allows the bladder to sag into the vagina. A dropped or prolapsed bladder can cause undesirable symptoms such as pelvic or vaginal pressure, urine leakage, a sense of fullness and discomfort. Kegel exercises can help tighten tissues that surround the vagina and strengthen the pelvic floor muscles which support the bladder. When practiced regularly Kegal maneuvers may reduce discomfort and improve bladder control.
Squeeze Pelvic Muscle and Release
Kegel exercises can be performed whenever and wherever you desire. The exercise begins by tightening the muscles around your rectum, or pelvic floor muscle, as you would if you were trying to hold in gas, according to the American Academy of Family Physicians or AAFP.
As you tighten or squeeze the pelvic muscle it should feel like the area surrounding the rectum is moving upwards. Stay focused on the pelvic region and avoid tightening the muscles in your abdomen, buttocks or legs. Gradually relax the pelvic muscle. Repeat the squeeze and release movement 10 to 15 times with a 10 second rest between each exercise. Remember to breath normally and resist any urge to hold your breath.
Short and Long Squeeze Rotation
For optimal results you should perform both short and long squeeze Kegal maneuvers, notes the AAFP. Short squeezes consist of holding in your pelvic floor muscles for two seconds then slowly relaxing the muscle. During long squeezes tighten the muscle for up to 10 seconds before gradually releasing.
Both short and long Kegal exercises should performed 40 to 50 times daily. Bladder control problems should improve within four to six weeks.
Talk to your health care provider if you have trouble performing Kegal exercises. He can help you identity and tighten the proper muscles.
Electronic Stimulation
Your health care provider may suggest electrical stimulation to help you isolate the pelvic floor muscle. is sometimes an option. During this procedure a small electrical current is applied to your pelvic floor muscles. The current causes the muscles contract, which creates a buzzing sensation. After you become accustomed to the feeling you may be able replicate the exercise without any outside assistance.
Member Comments