Gresham Chiropractor

In case there is urine flow inconsistencies for women above 40 years of age, Kegel exercises for women are quite mandatory. Being named after the doctor who introduced these exercises for the first time, Kegel exercises help to strengthen the pelvic muscles. The pelvic muscles hold all the pelvic organs along with the pelvic bone and are often loosened due to several factors. After a particular age, the hormone production of the body gets lowered mainly due to the fact that the estrogen production of the body reduces. It is therefore, upon the woman, to keep up with the changes in her body and ensure that it doesn’t affect her wrongly.

While performing Kegel exercises for women, it is to be noted that, like normal exercises, these need not be done for longer durations. With a dedicated effort, doing these exercises for 5 min in the morning and 5 min in the evening can bring about a noticeable change within a few weeks. You can start doing these exercises in any posture comfortable for you, and later you can switch on to the one suiting you the best. Many women prefer sitting down and doing the exercise.

If you are wondering about how to perform Kegel exercises for women, then you should know it’s simple enough and doesn’t take a rocket scientist to tell you what to do. You need to start off these exercises by contracting the pelvic muscles whether you are in a standing or a sitting position. Once you are adept at doing that, you should focus on contracting muscles around the vagina. To make it simpler to understand, try and remember those days when you would take off on long drives. The urge to pee would invariable strike you at the wrong time and you would have to control it. Focus on the same muscles now that you had to use back then.

That said, you have to regulate the amount of counts you hold and release those muscles at. You can start with 4 counts, and later on increase it to 8. Contract the muscles, count to 4 and then relax. Take a break for 1-2 sec and do it again. If you follow a routine, it could get a lot easier for you. When you become comfortable doing these exercises, you should change your count and routine. If you did the exercises after getting up from bed in the morning and before going to sleep at night say at four counts, then you can change the counts to eight before/after starting your work.

Kegel exercises for women, properly done, can have various effects and help women from all age groups having bladder- and urine-flow-related problems. Though most women are told to do it at any time and at any place, it helps if you do it by following a routine. When you start noticing improvement occurring to your body, you can decrease the exercise frequency, else you must increase the frequency to obtain better results.