what is kegel exercises?
The exercise in which make the muscles of your pelvic floor stronger. These pelvic muscles are present between in your hips that hold the reproductive organs.
The pelvic floor is a series of muscles and tissues that form a sling or hammock that present at the bottom of your pelvis. This slings or hammock holds your organs in a place. A week pelvic may b harmful to control the inability of your bladder or bowels.
If you can understand kegel exercise then you can do them anytime and anywhere in the privacy of your home.
How to do Kegel Exercises?
Once you understand Kegel exercise then you can do them 3 times a day; there are the following steps:
- In the first step, empty your bladder and then sit or lie down.
- Next, tighten your pelvic floor muscles then, hold it tight and count 3 to 5 second.
- When you can do them then relax your muscles count 3 to 5 second.
- You can repeat it 10 times, 3 times a day (morning, afternoon, evening).
In the last of this exercise, you can breathe deeply and relax your body. After 5 to 6 weeks you can feel better. Keep doing this exercise but do not increase how many you do. Overdoing it can lead to straining when you move your bowels.