PHYSIOTHERAPY IN premature ejaculation and erectile dysfunction.
KEGEL EXERCISE : what's it??
This exercise is meant for both women and men as far as urinary and fecal incontinence is concerned.
KEGEL EXERCISE : what's it??
The term KEGEL exercise is an exercise for developing strength in the pelvic floor muscles.
This exercise is meant for both women and men as far as urinary and fecal incontinence is concerned.
More to this, many women suffer prolapsed of the pelvic organs after going through delivery, Caesarean section, and on aging and being overweight as result of weakness in the pelvic floor muscles caused.
It is also beneficial for preventing erectile dysfunction in men with erectile dysfunction.
Therefore kegel exercise in general helps improve the sex life in men.
Pelvic organ prolapsed after prostatectomy can be curb with kegel exercise.
In as much as the kegel exercise in good, the effectiveness of this exercise is dependent on the quality of its performance. A kegel exercise not performed well, is like a stone thrown against a wall which would bounce back to cause harm to us.
Performing a kegel exercise under the supervision of a physiotherapist or physiotherapist technician would help prevent this sequel.
More so, following some Precaution governing the exercise would be helpful in a self performance without any sequel caused.
A kegel exercise is simply done by stopping urine in mid-stream. Thus, the action of trying to stop the flow of urine may be used to test the correct pelvic floor exercise technique.
This skills would help identify the pelvic floor muscles targeted for strengthening.
PRECAUTION
•Don't stop urinating mid-stream as your KEGEL exercise routine. Doing kegel exercise whilst urinating, can have devastating opposite effect, weakening than strengthening the pelvic floor muscles.
•Make sure you empty your bladder before you begin the KEGEL exercise.
Performing kegel with full bladder, would cause groin pain and leakage.
HOW TO PERFORM KEGEL EXERCISE
KEGEL exercise can be performed in sitting and in supine lying position.
1.Find your pelvic floor muscles by stopping the flow of urine in mid-stream in sitting or supine position.
In supine lying, bend your knee 90• and make sure the head is relaxed.
2.Make sure the bladder is emptied-feeling like urinating would signifies the bladder is full.
3.Concentrate on tightening the pelvic floor muscles only. This can be done by stopping urine in mid-stream. Avoid contraction the buttocks, thigh and the abdomen and breath in and out instead of holding your breath.
This would make you relaxed and to assist you get most of the pelvic floor muscles for the effectiveness of your exercise.
4.Whilst in the supine or sitting position, squeeze your pelvic floor muscles for five seconds.
Beginners can can start with squeezing the muscles for 2-3seconds.
5.Release your muscles for ten seconds count. Ideally, you should always give a ten second break before repeating the exercise. Do not overdo the exercise since you want to get a quick effect, as this would rather cause harm than good.
6. Repeat this exercise for ten times, and should be noted as one set. The maximum set should be 2-3
7.When you start with squeezing the muscles for five seconds, relax them for ten seconds.
Don't stress the floor muscles much.
Follow the right process given for good effect than bad effect.
Don't stress the floor muscles much.
Follow the right process given for good effect than bad effect.
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