How to Properly Exercise Your Pelvic Floor Muscles

You’re at a conference room. You are giving a presentation to more than a hundred of people. During your speech, you gave a funny comment to people for an ice break. Suddenly it happens - a few drops slip out. You panic, wondering if anyone will notice, and quickly excuse yourself to the restroom.

Sound familiar? If you’re like millions of women around the globe, you’ve experienced some form of urinary incontinence. Those few drops (or more) that slip out when you laugh, cough, or sneeze are not only uncomfortable, but embarrassing.

Ms Sekiguchi Yuki, Medial Practitioner LEADING GIRLS Women’s Medical Clicnic Directore of LUNA Medical Group, believes one in three women across the globe suffer from urinary incontinence, with many more cases going unreported.
Reducing urinary incontinence is just one of the many benefits of strengthening the pelvic floor muscles.

Below we’ll take a closer look at some of those benefits, define what the pelvic floor is, examine the problem of urinary incontinence in more detail, and move through a step-by-step Kegel exercise guide. We’ll also look at how assistive devices like our products System can help you achieve your pelvic floor exercise goals.

What Is the Pelvic Floor?

The pelvic floor is a group muscles, ligaments, and connective tissues in the pelvis that support the bladder, bowel, and uterus.

Life events like pregnancy, childbirth, and menopause, can all weaken or damaged muscles and other tissues of the pelvic floor. This can lead to problems, including urinary incontinence, pelvic organ prolapse, and sexual dysfunction.

This is why it’s so important for women to do Kegel exercises. Even women who haven’t been pregnant or who don’t plan on becoming pregnant can benefit from Kegel exercises.

Types of Urinary Incontinence

Urinary incontinence comes in many forms, including:

  • Stress:
    Leaking a few drops of urine from physical exertion, such as coughing, sneezing, exercising, laughing, or exercising.
  • Urge:
    Unexpectedly leaking a large amount of urine, during sleep, for example.
  • Overactive bladder:
    Frequently and urgently needing “to go,” which may be accompanied by urgency.
  • Overflow:
    Unexpectedly leaking urine because of a full bladder.

Some women may suffer from more than one type of incontinence at the same time. This is known as mixed incontinence.

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Your First Line of Defense Against UI

Even though pelvic floor muscle training being recommended as first line treatment for incontinence, at least 80% of women do not correctly contract their pelvic floor muscles with verbal or written instructions alone. An assistive Kegel exercise device can be an invaluable tool that provides something for women to tense and relax against while doing pelvic floor exercises.

Our product exerciser provides even more - the innovative insertable device features sensors that detect the contractions of your pelvic floor muscles and send immediate result to your smartphone via Bluetooth.

This constant flow of information helps provide visual guidance and feedback, track your progress and can be shared with your healthcare provider at your preference.

A Word about Fecal Incontinence (FI)

Fecal Incontinence (FI), is a lack of control over defecation, leading to involuntary loss of bowel contents – including gas, liquid stool elements and mucus, or solid feces. FI is a sign or a symptom, not a diagnosis.

Incontinence can result from different causes and might occur with either constipation or diarrhea. Continence is maintained by several inter-related factors, and usually there is more than one deficiency of these mechanisms for incontinence to develop. The most common causes are thought to be immediate or delayed damage from childbirth, complications from prior anorectal surgery(especially involving the anal sphincters or hemorrhoid vascular cushions) and altered bowel.

An estimated 2.2% of community dwelling adults are affected.

FI is one of the most psychologically and socially debilitating conditions in an otherwise healthy individual, but it is generally treatable. Management may be achieved through an individualized mix of dietary, pharmacologic, and surgical measures.

Health care professionals are often poorly informed about treatment options and may fail to recognize the effect of FI.

How to Properly Do Kegel Exercises

The simplest way to do this to stop urination midstream, its called “Elevator Exercise” follow the steps below.
You should exercise like while you are peeing stop peeing for 3-4 times.

  • Imagine as your vagina is in the basement, and think of you are going up to 1st, 2nd 3rd floor. While you are going up to the each floors, tense your vagina.(tense your vagina for at least 3 seconds)
  • Imagine as you are going down floors. Relax your vagina as you are going down to the basement, but only think of you are going down to the 1st floor. (relax your vagina for at least 3 seconds)
  • Repeat the exercise. When you are getting used to at this exercise, you may exercise at least 200 times for shorter period.

The benefit of exercise your pelvic floor is, you can do without letting anyone know that you are exercising. While you watch TV or driving. It’s very important to keep the muscles of the abdomen, buttocks, and thighs relaxed during pelvic floor muscle training. The relaxation phase of Kegel exercises is just as important as the contraction phase, especially for women who have experienced a tensing or relaxing of the vaginal muscles due to a prolonged period of celibacy or due to menopausal changes, which can interfere with enjoyment of penetrative sex.

Focus on Menopausal Changes

Hormones are the main driver of the physiological changes women experience during menopause. The ovaries stop producing estrogen and progesterone, and the vaginal walls can become thinner, drier, and less elastic, which can lead to irritation and painful sex.

Menopausal changes can also result in loss of tone in the public muscles, which can result in pelvic organ prolapse.
Exercising the pelvic floor is especially important for menopausal women, since stronger pelvic floor muscles may help prevent prolapse.

Benefits of Improved Pelvic Floor Strength

There are so many benefits to exercising your pelvic floor, including less reliance on costly, bulky pads, fewer worries about where the closest toilet is located, more pleasurable sexual experiences, and, most importantly, greater self-confidence and personal comfort. Women of all ages and stages of life strengthen their pelvic floor muscles, which in turn can:

  • Overactive Bladder
  • Urine Prolapse
  • Restoration of Vagina
  • Sexual Dysfunction
  • Intestine & Rectum Urine Incontinence
  • Weaken Pelvic floor