Prevent Pelvic Floor Relaxation Without Anyone Ever Knowing!

Many people have heard of Kegels. As one of the most recommended pelvic floor muscle strengthening exercises, Kegel exercises are easy to practice and extremely beneficial—plus, no one ever has to know if and when you’re doing them! Find out how Kegels can prevent pelvic floor relaxation by improving muscle strength and helping provide protection from urinary incontinence.

Protect Yourself From Pelvic Floor Relaxation with Stealthy Pelvic Floor Exercises

In addition to preventing urine leakage and encouraging better bladder control, one of the greatest things about Kegel exercises is they can be done easily and discreetly. The top symptoms of pelvic floor relaxation and urinary incontinence are premature loss of urine and difficulty controlling your bladder. Other symptoms can include:

• Unintentional urine leakage as a result of sneezing, coughing, certain exercises, and any other activity that applies pressure to the bladder.
• Abrupt urge to urinate, often requiring multiple trips to the bathroom during sleeping hours.
• Frequent dribbling of urine.

Kegel exercises can be extremely beneficial for anyone exhibiting the symptoms listed above. Here is how you can practice Kegel exercises:

• Ladies
  Simply lie down and practice tightening the muscles you would use while urinating. Try to hold the tightening sensation for five seconds, then release for five seconds. If you can, work toward 10-second intervals and 10 repetitions per day.
• Gentlemen
  Once you’ve observed tightening of the correct muscles (by using a mirror to see if you can move your penis up and down while the rest of the body remains stationary,) you can practice tightening and releasing your pelvic muscles for five- to 10-second intervals (with the same rest time in between) for up to 10 repetitions per day.

Pelvic Floor Muscle Power From The Privacy Of Home

Once you’ve confirmed that you’re feeling pelvic floor muscles activated in the right places—rather than in the abs, thighs, or buttocks—Kegel exercises can literally be performed anywhere. In fact, you can even multitask your pelvic-floor strengthening sessions alongside most household activities:

• Washing dishes
• Making dinner
• Watching T.V.
• Taking a shower
• Washing the dog

Some individuals have been known to work on pelvic muscle rehabilitation exercises driving to work or even sitting at their desk! In doing so, regardless of where, you are helping prevent and/or repair pelvic floor relaxation and urinary incontinence.

If you’d like to learn more about how to avoid pelvic floor relaxation, or to schedule a visit with us at Urology Associates of South Bend, click here or call us at (574) 234-4100.

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