How Kegel Exercises Prevents Your Bladder Problems?

Most of the people felt like they can’t control bladder when they are out and frequently run to bathroom, as they suffer with the problem of urinary incontinence. For those people, this article might help them to recover from such problems.

Our urinary system has four major parts: They are kidneys, ureters, bladder, and urethra. When the kidneys filter water and toxins from the blood, they pass urine through the ureters of bladder. As, ureter is tube-like structure attached to it. There, the urine builds up until you feel the urge to go. While our bladders can hold up to 600 ml of urine, our brain begins sending us signals that we need to urinate at 300 ml. This of course acts as an early notice and you find suitable place to release urine.

how to do kegel exercise

Urinary incontinence is when a person has problems stopping the flow of urine from the bladder. This is also termed as loss of bladder control. The severity ranges from occasionally leaking urine when you cough or sneeze to having an urge to urinate that’s so sudden and strong, you don’t get to a toilet in time.

Certain foods and beverages might irritate your bladder contributing to urinary incontinence include coffee, tea, soda, wine, beer, fruit juices, sugar, spicy foods, and dairy products and certain acidic fruits such as oranges, lemons, grapefruits etc. People who were already suffering with urinary incontinence, increases the risk of incontinence when they consume bladder irritants. For such a reason, my blog post recommends kegel exercise.

Kegel exercise, named after Dr. Arnold Kegel, involves contracting and relaxing of your pelvic floor muscles. When you strengthen pelvic floor muscles, you can reduce or even eliminate bladder incontinence. To do kegel exercise, first you need to find the right muscle part termed as PC muscle.

When you find the right muscles, you can start by tightening them for a small number of seconds before you relax those muscles. You tighten pelvic floor muscles, hold the contraction for five seconds, and then relax for five seconds. Try it four or five times in a row. Work up to keeping the muscles contracted for 10 seconds at a time, relaxing for 10 seconds between contractions.

As easy as kegel exercises can be, many people forget to do them during the day or simply think they’re too time consuming. Or, you need just more than the exercises. If you’re one of these people, you can purchase kegel tools. Using such tools will help a great deal.


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