What are Kegel exercises and do they really work?
For both men and women, Kegel exercises strengthen the pelvic floor muscles that support the bladder and help close the urethra. Stronger pelvic muscles help control leakage and manage sudden urges, allowing enough time to get to the bathroom. Strengthening these muscles is particularly important for women who have experienced pregnancy and childbirth.
Kegel exercises can be performed daily. To perform Kegels, follow these steps:
- Contract the pelvic muscles, squeeze for 5 seconds and then relax for 5 seconds. Continue to breathe freely throughout the exercise.
- Repeat this exercise 10 to 15 times per session.
- Perform these sessions 3 times a day.
The best part? People can practice these exercises anytime, anywhere. Here's a handy guide on how to target your pelvic muscles.
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Source: Prevail eNurse Team.