BASIC TRAINING REMEMBER TO KEEP DOING KEGEL WORK.A Kegel is a simple exercise designed to strengthen your pelvic floor The pelvic floor or pelvic diaphragm is composed of muscle fibers of the levator ani, the coccygeus, and associated connective tissue which span the area underneath the pelvis. . It consists of regular clenching clenching (klen´ching), n the nonfunctional, forceful intermittent application of the mandibular teeth against the maxillary teeth. It can become habitual and cause damage to the periodontium. and unclenching of the pubococcygeus muscle, the hammock-like muscle that stretches from the pubic bone pubic bone n. The forward portion of either of the hipbones, at the juncture forming the front arch of the pelvis. Also called pubis. to the coccyx coccyx (kŏk`sĭks): see spinal column. (tail bone) in both sexes. When done correctly, this exercise has been shown to help up to 75 percent of women overcome stress incontinence stress incontinence n. A sudden, involuntary release of urine caused by muscular strain accompanying laughing, sneezing, coughing, or exercise, seen primarily in older women with weakened pelvic musculature. . Here's how to do them. Step 1: Squeeze the muscles around the vaginal area as if you are stopping the flow of urine. You should feel a small lifting motion. Step 2: Hold the contraction tightly for 5 seconds, and gradually work up to 10 seconds. Each day, your goal should be to do three sets of 10 reps, allowing a 10-second rest between sets. The hardest part about these exercises is remembering to do them. To help remind yourself, keep a Post-it note that says "30 K's" on the dashboard of your car. CAPTION(S): photo Photo: no caption (Kathy Kaehler) |
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