subject: Kegel Exercises – Simple Way To Avoid Incontinence [print this page] Kegel Exercises Simple Way To Avoid Incontinence
One of the leading causes of incontinence is a weakening of the pelvic floor muscles. This muscle group supports many organs located in the lower abdomen including the bladder. If these muscles become damaged or otherwise deteriorate then the bladder becomes exposed to outside stress and pressure which can result in the involuntary flow of urine. One way to keep these muscles toned up is to practice daily Kegel exercises.
Probably the most difficult part of doing Kegel exercises is simply identifying where the pelvic floor muscles actually are. Women are better attuned to this than men as the muscles come into play during pregnancy and child birth and as a result they can locate this group easier.
But there is a simple way to find them. The next time you use the bathroom stop the flow of urine. The muscle that you feel when you do this is the pelvic floor group. You might notice that the muscle feels like it is moving up when you stop the flow and then it seems to move down when you release the flow.
Kegel exercises are basically the same activity as described above only not when you are actually urinating. Kegels are isometric exercises designed to tone the muscle group to ensure good support of the bladder.
Start by sitting in a chair and then contracting the muscles and holding for 5 seconds. Slowly release the muscles and then repeat the exercise. Over time keep the muscle contracted longer and builds up the number of reps you perform. Do this routine in the morning, noon and evening and it will lead to a stronger healthier bladder.
Kegel exercises obviously can be performed anywhere and there is no special equipment involved. Just keep at it on a regular basis and you will eliminate one of the most common causes of weak bladder and incontinence.
