What is Kegel Sport?

 

Once you learn about Kegel Sports, you can do it anytime, anywhere – in your own home or while queuing at a bank.

 

What is Kegel Sport?

 

Kegel Exercise is a simple grip and relaxation exercise that you can use to strengthen the pelvic floor muscles. Your pelvis is the area between your buttocks that is used to immobilize your reproductive organs.

The pelvic floor is actually a series of muscles and tissues that form slings or hammocks at the bottom of the pelvis. This sling holds your organ in place. A weak pelvic floor can lead to problems such as the inability to control the intestines or bladder.

Once you learn about Kegel Sports, you can do it anytime, anywhere – in your own home or while queuing at a bank.

 

Why Kegel Campaign?

 

Both women and men can benefit from the Kegel Movement.

Many factors can weaken a woman's pelvic floor, such as pregnancy, childbirth, aging, and weight gain.

The pelvic floor muscles support the uterus, bladder, and intestines. If the muscles are weaker, these pelvic organs may descend into the woman's vagina. In addition to being extremely uncomfortable, this can lead to urinary incontinence.

As men age, the pelvic floor muscles may also become weaker. This can lead to urinary incontinence and fecal incontinence, especially if the man has had prostate surgery.

Look for the pelvic floor muscles of women

 

When you first start Kegel exercise, finding the right muscle group can be tricky. One way to find them is to place clean fingers inside the vagina and tighten the vaginal muscles around the fingers.

You can also localize muscles by trying to stop the flow in the urine. The muscle you use for this movement is your pelvic floor muscle. Get used to how they feel when they contract and relax.

However, you should only use this method for learning purposes. It's not a good idea to start and stop urinating regularly, or to do Kegel exercises regularly when the bladder is full. Incomplete bladder emptying increases your risk of a urinary tract infection (UTI).

If you're still not sure if you've found the right muscle, consult your gynecologist. They may recommend using an object called a vaginal cone. You insert the vaginal cone into the vagina and then use the pelvic floor muscles to hold it in place.

Biofeedback training is also very useful in helping to identify and isolate pelvic floor muscles. During this process, the doctor will insert a small probe into your vagina or place a sticky electrode on the outside of your vagina or anus. You will be asked to try to do Kegel exercise. The monitor will show you whether you have contracted the right muscles and how long you can keep the contractions.

 

 

Look for the pelvic floor muscles in men

Men often have the same trouble when it comes to identifying the right pelvic floor muscle groups. For men, one way to find them is to insert your finger into the rectum and try squeezing – without tightening the muscles in your abdomen, buttocks, or thighs.

Another useful tip is to tighten the muscles that stop you from venting.

If you still have problems, practice stopping the flow of urine. As in women, this is a reliable way to locate pelvic floor muscles, but it should not be routine practice.

Biofeedback can also help men position pelvic floor muscles. If you can't find them on your own, you may need to make an appointment with your doctor.

 

 

The goals and benefits of the Kegel Movement

Before performing Kegel exercise, be sure to empty the bladder. As a beginner, you should find a quiet, private place to sit or lie down before practicing. As you practice, you'll find that you can do them anywhere.

When you first start doing Kegel exercises, tighten the pelvic floor muscles to three, then relax and count to three. Continue until 10 repetitions are complete. Over the next few days, practice until you can keep your muscles tense, counting to 10. Your goal should be to do three sets of 10 repetitions per day.

If you don't see the results you want right away, don't be discouraged. According to the Mayo Clinic, Kegel exercise can take up to several months to have an impact on urinary incontinence.

They also do a different job for everyone. Some people show great improvements in muscle control and urinary control. However, Kegel exercise may prevent your condition from getting worse.

 

Precautions

If you feel pain in your abdomen or back after doing a Kegel exercise, it means that you are not exercising properly. Always remember — even if you contract your pelvic floor muscles — that the muscles in the abdomen, back, hips, and sides should remain loose.

Finally, don't overdo it. If you overweight your muscles, they become tired and unable to perform their necessary functions.