Kegel exercises, strengthen your pelvic floor

Drafting por Drafting
2 Min de lectura

To strengthen the bladder muscles, there are specific exercises known as Kegel exercises.

These exercises consist of contracting and relaxing the pelvic floor muscles, which support the pelvic organs, including the bladder.

How to perform Kegel exercises:

  1. Identify the pelvic floor muscles: To find the muscles you need to exercise, try to stop urination in the middle of the process. The muscles that contract to stop the flow of urine are the pelvic floor muscles.
  2. Practice the contraction: Begin by contracting your pelvic floor muscles for 5 seconds, then relax them for another 5 seconds. If it's hard to hold the contraction for 5 seconds, start with 2-3 seconds. Repeat this cycle of contraction and relaxation 10 times in a row.
  3. Increase Duration: As your pelvic floor muscles get stronger, try increasing the duration of the contraction to 10 seconds and the relaxation to 10 seconds. Repeat this cycle of contraction and relaxation 10 times in a row.
  4. Repeat the exercise daily: To see an improvement in the strength of your pelvic floor muscles, it is important to do these exercises on a daily basis. Try to do at least three sets of 10 repetitions a day.

In addition to Kegel exercises, there are other steps that can help strengthen your bladder muscles, such as:

  • Keep a healthy weight: Excess weight can put pressure on the bladder, which can weaken the pelvic floor muscles.
  • Avoid constipation: Straining during bowel movements can put pressure on the pelvic floor muscles.
  • Reduce alcohol and caffeine consumption: These substances can irritate the bladder and increase the need to urinate.

Performing Kegel exercises daily is very effective in strengthening the bladder muscles and preventing urinary incontinence.

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