Kegel how many

Arnold H. Kegel, an American gynecologist, as a nonsurgical way to prevent women from leaking urine. They also work for men plagued by incontinence. Although Kegel exercises themselves are simple, finding the right muscles to exercises isn't. One-third or more of women and men who do Kegels are actually working their abdominal, buttock, or inner thigh muscles.

They don't reap the benefits of the exercises. If you've identified the right muscles, you'll feel the contraction more in the back of the pelvic area than the front. Choose your position. Start by lying on your back until you get the feel of contracting the pelvic floor muscles. When you have the hang of it, practice while sitting and standing.

Keep other muscles relaxed. Don't contract your abdominal, leg, or buttock muscles, or lift your pelvis. Place a hand gently on your belly to detect unwanted abdominal action.

Extend the time. Gradually increase the length of contractions and relaxations. Work your way up to second contractions and relaxations. Aim high. Try to do at least 30 to 40 Kegel exercises every day. Spreading them throughout the day is better than doing them all at once. Since these are stealth exercises that no one notices but you, try to sneak in a few when waiting at a stoplight, riding an elevator, or standing in a grocery line. Men: Insert a finger into your rectum.

How to do Kegel Exercises. Once you know what the movement feels like, do Kegel exercises 3 times a day: Make sure your bladder is empty, then sit or lie down. Tighten your pelvic floor muscles. Hold tight and count 3 to 5 seconds.

Relax the muscles and count 3 to 5 seconds. Repeat 10 times, 3 times a day morning, afternoon, and night. Some notes of caution: Once you learn how to do them, do not practice Kegel exercises at the same time you are urinating more than twice a month.

Doing the exercises while you are urinating can weaken your pelvic floor muscles over time or cause damage to bladder and kidneys. In women, doing Kegel exercises incorrectly or with too much force may cause vaginal muscles to tighten too much.

This can cause pain during sexual intercourse. Incontinence will return if you stop doing these exercises. Once you start doing them, you may need to do them for the rest of your life. It may take several months for your incontinence to lessen once you start doing these exercises. When to Call the Doctor. Alternative Names. Pelvic muscle strengthening exercises; Pelvic floor exercises.

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Kegel exercises can also be done during pregnancy or after childbirth to try to improve your symptoms. Kegel exercises are less helpful for women who have severe urine leakage when they sneeze, cough or laugh.

Also, Kegel exercises aren't helpful for women who unexpectedly leak small amounts of urine due to a full bladder overflow incontinence. Don't make a habit of using Kegel exercises to start and stop your urine stream. Doing Kegel exercises while emptying your bladder can actually lead to incomplete emptying of the bladder — which increases the risk of a urinary tract infection.

Make Kegel exercises part of your daily routine. You can do Kegel exercises discreetly just about any time, whether you're sitting at your desk or relaxing on the couch. If you're having trouble doing Kegel exercises, don't be embarrassed to ask for help. Your doctor or other health care provider can give you important feedback so that you learn to isolate and exercise the correct muscles.

In some cases, vaginal weighted cones or biofeedback might help. To use a vaginal cone, you insert it into your vagina and use pelvic muscle contractions to hold it in place during your daily activities. During a biofeedback session, your doctor or other health care provider inserts a pressure sensor into your vagina or rectum. As you relax and contract your pelvic floor muscles, a monitor will measure and display your pelvic floor activity. If you do Kegel exercises regularly, you can expect results — such as less frequent urine leakage — within about a few weeks to a few months.

For continued benefits, make Kegel exercises a permanent part of your daily routine. There is a problem with information submitted for this request.

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