If you are experiencing the discomfort of a rectal prolapse or are worried about the possibility of developing one, you may have started looking for ways to strengthen the muscles that support your pelvic floor. One of the most effective methods is incorporating kegel exercises into your daily routine. In this article, we will explore the benefits of using kegel exercises for rectal prolapse, guide you on how to perform them, and provide a realistic example of a simple workout routine.
Understanding Rectal Prolapse and kegel exercises
A rectal prolapse occurs when the rectum, the lower part of the large intestine, slips out of its normal position and protrudes through the anus. This awkward and painful condition can be caused by various factors such as constipation, pregnancy, chronic coughing, or aging. In all these cases, the muscles and ligaments that support the pelvic organs become weakened or damaged.
kegel exercises, named after their creator Dr. Arnold Kegel, target the pelvic floor muscles responsible for supporting organs such as the bladder, uterus, and rectum. By regularly practicing kegel exercises, you can strengthen these vital muscles and help prevent or manage rectal prolapse symptoms.
Identifying the Right Muscles for kegel exercises
Before starting your Kegel exercise routine, it is important to identify the correct muscles you need to focus on. The easiest way to do this is while urinating. Try stopping your urine mid-flow; the muscles you use for this action are the same muscles needed for kegel exercises. However, refrain from practicing Kegels while urinating frequently as it can lead to bladder issues.
Performing kegel exercises
Once you have identified the right muscles, follow these steps for performing kegel exercises:
- Empty your bladder before starting the exercise.
- Sit or lie down in a comfortable position.
- Tighten the pelvic floor muscles, hold the contraction for three to five seconds, and then relax for an equal amount of time.
- Repeat this exercise 10-15 times per session, gradually increasing the duration of the contraction and relaxation periods.
- Perform three to four sessions per day.
Consistency and patience are key when performing kegel exercises. It might take several weeks to notice significant improvement in your symptoms, so don't get discouraged. If you're not sure if you're doing the exercises correctly or if you don't notice any changes after a few weeks, consult a pelvic floor therapist or medical professional for advice and guidance.
Rectal Prolapse Kegel Exercise Example:
Here's a simple Kegel exercise routine that you can incorporate into your daily schedule:
1. Morning: Perform one session of 15 kegel exercises after using the bathroom.
2. Afternoon: Repeat the session during your lunch break or before you leave work.
3. Evening: Complete another session before dinner or before going to bed.
Once you become more comfortable with the exercises, you can increase the duration of the holds and relaxation periods – just be careful not to strain your muscles or overdo it.
Rectal prolapse can be an uncomfortable and distressing condition, but kegel exercises offer an effective way to strengthen the muscles responsible for supporting your pelvic organs. Regularly practicing these exercises can help prevent or manage rectal prolapse symptoms and improve your overall pelvic health. If you found this article helpful, please feel free to share it with friends and family or explore other guides on Pelvic Floor Therapy to learn more.
