Healthy Minute- Kegel Exercises

Exercise is something that we all need. Eventually, everything runs south! But, we can't help our bodies out with regular exercises to strengthen and tone. This will give us energy and will help with our health all around.

Most people think of only two types of exercises- cardio and weight training. But there is a muscle that most people overlook when doing both of these, and it is the pelvic floor muscle.

The pelvic floor muscles run from the front of your pelvis (stomach area) to the back of your pelvis (lower back area) and help to hold all of your internal organs inside of your pelvis. When these muscles become weak, or in a woman's case stretched out from having children, the internal organs begin to drop. Typically, the first sign that this has happened is some form of incontinence.

Kegel exercises are important for both men and women alike.
This video will tell you a little more about how to do kegel exercises for women. 

 

 

 

 This video will tell you a little more about how to do kegel exercises for men.

 

 

How to do Kegel exercises: from the Mayo Clinic

It takes diligence to identify your pelvic floor muscles and learn how to contract and relax them. Here are some pointers:

• Find the right muscles. To identify your pelvic floor muscles, stop urination in midstream. If you succeed, you've got the right muscles.
• Perfect your technique. Once you've identified your pelvic floor muscles, empty your bladder and lie on your back. Tighten your pelvic floor muscles, hold the contraction for five seconds, and then relax for five seconds. Try it four or five times in a row. Work up to keeping the muscles contracted for 10 seconds at a time, relaxing for 10 seconds between contractions.
• Maintain your focus. For best results, focus on tightening only your pelvic floor muscles. Be careful not to flex the muscles in your abdomen, thighs or buttocks. Avoid holding your breath. Instead, breathe freely during the exercises.
• Repeat 3 times a day. Aim for at least three sets of 10 repetitions a day.

Don't make a habit of using Kegel exercises to start and stop your urine stream. Doing Kegel exercises while emptying your bladder can actually weaken the muscles, as well as lead to incomplete emptying of the bladder — which increases the risk of a urinary tract infection.