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All tips : Healthy ideas : Have you done your Kegels today?
Have you done your Kegels today?
by Nancy and Betsy
Exercising your pelvic floor muscles for just five minutes, three times a day, can make a big difference to your bladder control. These "Kegel exercises" strengthen muscles that hold the bladder and many other organs in place. Why are they so important? These muscles get strained during pregnancy, and one of their big jobs is to prevent leaking of urine and stool. 'Nuff said.
So how do you exercise your pelvic floor? First, you have to find the right muscles. This is very important. (Your healthcare provider can help make sure you are doing the exercises the right way.) You should tighten the two major muscles that stretch across your pelvic floor: the "hammock" muscle and the "triangle" muscle.
Here are three ways to check for the correct muscles.
Try to stop the flow of urine when you are sitting on the toilet. If you can do it, you are using the right muscles.
Imagine that you are trying to stop passing gas. Squeeze the muscles you would use. If you sense a "pulling" feeling, those are the right muscles for pelvic exercises.
Lie down and put your finger inside your vagina. Squeeze as if you were trying to stop urine from coming out. If you feel tightness on your finger, you are squeezing the right pelvic muscle.
Incorporate these important exercises into your day, like mom-to-be Afke! She said, "I usually do my Kegels while in the car. On my way to work or aerobics class (and back), I always get held up by at least one very long train, and I usually do a set while waiting for it to pass. That way, I get about four sets of Kegels a day done."
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