Do you remember the Kegel exercises ?

If you do remember them, then you’re like me, and came across them as a young mother. We did Kegel exercises back then to ‘keep our figure’ and didn’t stop to think that they were originally developed in 1948 for control of incontinence.

Well, it’s time to bring back the Daily Kegel.

After menopause begins and when lower estrogen levels accelerate muscle weakening, you may have problems with bladder control. Small embarrassing moments when laughing or coughing, little accidents while sneezing, exercising or just bending over.

• Leakage of urine that impacts your activities
• Leakage of urine causing embarrassment
• Leakage of urine after an operation.
• An urgent need to rush to the bathroom and loss of urine if you don’t arrive in time
• Frequent bladder infections
• Urinating more frequently than usual without a bladder infection
• Pain related to filling the bladder and/or during urination in the absence of a bladder infection
• Progressive weakness of the urinary stream, with or without a feeling of incomplete bladder emptying

First : Find these muscles by stopping and starting the flow of urine. Once you have located the muscles, simply exercise by tightening and relaxing the muscles over and over.

Start off with five minute sessions done twice a day. We should be exercising daily anyway and kegelling can fit in with your routine.

Slowly tighten, lift, and draw in the pelvic floor muscles. At first, you’ll be a little rusty, and your muscles won’t want to stay contracted or tightened too long but try and hold them for a count of five.

If you feel the contraction letting go, just retighten the muscles. Rest for 10 seconds between each contraction.

If you can manage only 1-2 seconds at first, don’t worry just keep at it and you’ll see an improvement as you go along. Progressing slowly over the next few weeks to a goal of 10-seconds. Remember it takes regular practice to see results.

No time for exercising ? No excuse. Kegel for five minutes in your bed before you settle down to sleep.

We have to exercise and maintain the strength of all our muscles as we grow older. I don’t know what you may have planned for your future, but I for one do not intend to become an old Dame in Diapers!

Tags: exercise, kegel