Pelvic floor muscles are the muscles that support bowel, bladder, uterus etc and many factors such as pregnancy, child birth, aging, overweight etc can weaken these muscles. Vaginal delivery at times weakens or stretches the pelvic floor muscles and the vaginal walls.
Hence the risk of having pelvic floor disorders increases with each vaginal delivery. Pelvic floor disorder may lead to pelvic organ prolapse which is a condition wherein the pelvic organs move downward and in extreme cases protrude through the vagina.
The end result is that the patient feels urine leakage or pelvic pressure. One can easily prevent such problems by practicing kegel exercises after the delivery as it helps to strengthen the pelvic floor muscles.
These exercises can be practiced anywhere and at any time in discreet manner and can be done while working, driving, while relaxing at bed, watching TV etc. It requires conscientiousness in paying attention to identify the right pelvic floor muscles and learning to contract and relax them.
Instructions to do Kegel Exercises
First one should identify their pelvic floor muscles. This can be done either by trying to stop the flow of urine while urinating or by inserting a finger in to the vagina and by squeezing the muscles around the vagina. Then relax to return the muscles to the original position. The muscles that press the finger are the pelvic floor muscles.
After identifying the muscles adopt a position that is comfortable and it can be done either sitting or standing or while lying down. Ensure that the bladder is empty and then contract the pelvic floor muscles and hold that position for five seconds and then relax for five seconds. Again continue the exercise five times and slowly increase the time of contraction to ten seconds.
While contracting the muscles care should be taken to breathe freely. Mostly people have a tendency to hold the breath while doing this exercise which is not ideal. Also avoid flexing the muscles of the abdomen, buttock and thighs during exercising.
Increase the number of exercise in each set to at least ten times and do three such sets everyday. In two weeks time one can watch noticeable increase in bladder control and women get an additional benefit of increased sexual pleasure as this exercises tone up the vaginal walls and tightens the vagina. Continue this exercise throughout the life to remain healthy.