Pelvic Floor Muscle Exercises, also known as Kegel exercises, are understandably one of the best ways to improve and maintain bowel and bladder functions. It can be done by both anyone and can
increase the strength of one's pelvic floor. It might also help one improve or eliminate bladder leakage.
There is a sling of muscles extending from the inside of the pubic bone to the anus and woven around the vagina, urethra, and rectum. This group of muscles help indirectly control the contractions of the bladder muscle and the urethral pressures. Hence, the said exercises relax the muscles to allow urination and tighten to stop the urine. This thereby helps restore muscle function and lessen the symptoms of incontinence.
Like any other exercise, it can be difficult to know whether what you are doing is correct or not. But with proper commitment and dedication, it becomes instinctive and here are a few tips for the same
Know which muscles - Once you are able to stop your urine flow mid-stream then you have identified your pelvic floor muscles which is the toughest part of the exercise. While you are at it you can even order adult diapers online to manage the incontinence till you are able to control your bladder.
Build a routine - Performing with an empty bladder, your first goal should be to tighten your pelvic floor muscles for five seconds. Then relax for another five and try to do five reps on your first day. As you gain confidence from your new routine, keep increasing the time and repeat the process.
Watch out - Be super careful that you don't flex the wrong set of muscles like the abdomen, thighs, or buttocks and also, don't hold your breath. Breathe freely during the exercises to keep from stressing the rest of your body. However, if you think that you might lose control of your bladder in the process you can order adult diapers online and keep it with you at all times.
Repeat thrice a day - Aim for at least three sets of 10 repetitions per day.
Keep encouraging yourself - Like every other exercise, this one too will feel foreign to your body. But keep it up and your bladder will feel the difference. Don’t feel discouraged if you are not able to control your bladder right away. Simply keep up the routine and use adult diapers till you are able to do so.
While it is understandable to focus solely on the muscles and organs of the body that control digestive health. Yet, developing an exercise program that engages the entire body will be beneficial for overall health. A well-rounded routine that encompasses the muscles, the endurance, the balance, flexibility and loss of excess weight to reduce or eliminate episodes of incontinence, one
which is also managed with the use of adult diapers for the time being.