Weakness of the pelvic floor muscles is associated with urinary incontinence and uterine prolapse in women. The pelvic floor muscles might weaken with age. However, in women, the muscles of the pelvic floor might be damaged during pregnancy and vaginal delivery.
If left untreated, pelvic floor muscles that have been damaged during pregnancy or childbirth, fail to support the organs present in the pelvic area. A pelvic organ might descend into the vagina, leading to pelvic organ prolapse.
Kegel exercises are recommended to strengthen the pelvic floor muscles. Uterine prolapse could be prevented by practicing Kegel exercises during pregnancy.
These exercises should be continued for several months even after childbirth. Elderly women with urinary incontinence should practice the pelvic floor exercises to improve bladder control and to prevent involuntary urine leakage. These exercises could improve the sex life of women.
Kegel exercises can be done by any woman regardless of her age and health condition. These exercises could be done while sitting or while lying down. Before starting the exercises, visit the toilet to empty your bladder.
Now sit or lie down, as you wish, and tighten your vagina, as if you are trying to stop urination forcefully. Beginners are often unable to target the right muscles.
You can feel the pelvic floor muscles by inserting a finger in the vagina. Now contract the vagina. If you are following the right exercising technique, you can feel the pelvic muscle moving upwards while contracting the vagina. Make sure that your abdominal muscles and buttocks are relaxed during the pelvic floor muscle workout.
Contract the pelvic muscles and stay in this position for about three to five seconds. Now relax the pelvic floor muscles and stay in the relaxed position for about three to five seconds.
Repeat this process for about ten to fifteen times. Kegel exercises should be done at least three times a day. The Kegel exercises could strengthen the pelvic floor muscles only if they are done several times, each day.
However, these exercises should not be done on full bladder. Forcefully holding back the urine would damage and weaken your pelvic floor muscles. It can even increase the risk of infections of the urinary tract.