Are you tired of suffering from weak pelvic floor muscles and the consequences that come with them? If you are, it's time to take control and start strengthening your pelvic floor with kegel exercises. One of the best ways to get started on your journey to better pelvic health is to consult a kegel exercises book. This article will discuss the importance of kegel exercises, what they are, how to perform them, and some great book recommendations. So, let's dive in and start your Kegel journey!
What Are kegel exercises?
kegel exercises, also known as pelvic floor exercises, are designed to strengthen the pelvic floor muscles. These muscles support the uterus, bladder, and bowel and are essential for maintaining healthy bladder and bowel function. When performed consistently, kegel exercises can help improve urinary incontinence, fecal incontinence, and pelvic organ prolapse.
Why Are kegel exercises Important?
Having a strong pelvic floor is crucial for both men and women. It can help improve your overall quality of life, sexual satisfaction, and prevent the development of various pelvic floor disorders. Here are some reasons why you should consider practicing kegel exercises regularly:
- Prevent or treat urinary incontinence
- Reduce the risk of pelvic organ prolapse
- Improve sexual function and satisfaction
- Enhance recovery after childbirth
- Support your pelvic organs during pregnancy
How To Perform kegel exercises
To perform kegel exercises correctly, follow these simple steps:
- Identify your pelvic floor muscles by trying to stop the flow of urine during midstream. Once you can do this, you have found your pelvic floor muscles and can perform kegel exercises without disrupting your urination
- Empty your bladder before beginning your exercises
- Contract your pelvic floor muscles by tightening and lifting them upwards. Hold the contraction for 5-10 seconds, then relax for an equal amount of time
- Repeat this process 10-15 times per session, working up to three sessions per day
- Avoid holding your breath or engaging your abdominal or thigh muscles
Remember, practice is essential when it comes to kegel exercises. Consistent practice will help you see significant improvements in pelvic floor strength and function.
Top kegel exercises Book Recommendations
To guide you on your kegel exercises journey, here are some highly recommended books:
- The Bathroom Key: Put an End to Incontinence by Kathryn Kassai and Kim Perelli
- Heal Pelvic Pain: The Proven Stretching, Strengthening, and Nutrition Program for Relieving Pain, Incontinence, IBS, and Other Symptoms Without Surgery by Amy Stein
- Pelvic Power: Mind/Body Exercises for Strength, Flexibility, Posture, and Balance for Men and Women by Eric Franklin
- Ending Female Pain, a Woman's Manual: The Ultimate Self-Help Guide for Women Suffering From Chronic Pelvic and Sexual Pain by Isa Herrera
These books offer detailed instructions, anatomical explanations, and illustrations to help ensure you are performing kegel exercises correctly and effectively.
kegel exercises Book Example:
Jane, a 35-year-old mother of two, has been experiencing urinary incontinence after her last pregnancy. Desperate to find a solution to her problem, she consults a few books, including The Bathroom Key, and begins her self-paced journey of learning about and practicing kegel exercises. After consistently performing these exercises for two months, Jane notices significant improvements in her pelvic floor strength and a reduction in her symptoms.
kegel exercises are an invaluable tool for maintaining and improving your pelvic floor health. By using a kegel exercises book, you'll be taking the first step towards better pelvic health and experiencing the numerous benefits that come with it. So, don't wait any longer – grab a book, start practicing these exercises, and see the results for yourself! If you found this article helpful, be sure to share it and explore our other guides on Pelvic Floor Therapy for more comprehensive information on pelvic health.
