Kegel Exercises

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Comprehensive Guide to Kegel Exercises in Atlanta

Kegel exercises, also known as pelvic floor exercises, are a series of exercises designed to strengthen the muscles of the pelvic floor. These muscles support the bladder, uterus, rectum, and other pelvic organs. Kegel exercises can be beneficial for both men and women and are commonly recommended to address issues such as urinary incontinence, pelvic organ prolapse, and sexual dysfunction.

The Routine

Here’s a step-by-step guide to performing Kegel exercises:

  1. Start by emptying your bladder.
  2. Sit, stand, or lie down in a comfortable position.
  3. Contract your pelvic floor muscles by squeezing them for a few seconds (around 5 seconds). You should feel a pulling or lifting sensation.
  4. Release the muscles and rest for a few seconds.
  5. Repeat the contraction and relaxation process for a total of 10 repetitions.
  6. Aim to do three sets of 10 repetitions throughout the day.

Performing Kegel exercises involves contracting and relaxing the pelvic floor muscles. To locate these muscles, you can try to stop the flow of urine midstream while urinating. The muscles you use to do this are the same ones targeted in Kegel exercises.

It’s important to note that Kegel exercises should be done consistently over time to see noticeable improvements. It’s recommended to start with a smaller number of repetitions and gradually increase the intensity and duration as the muscles become stronger.

Additional Resources

For additional guidance and resources, you can refer to the following:

  • Mayo Clinic’s Guide to Kegel Exercises: The Mayo Clinic website provides a detailed explanation of Kegel exercises, their benefits, and step-by-step instructions on how to perform them. You can find it at:
  • Pelvic Floor First: This Australian website focuses on pelvic floor health and offers resources, videos, and exercise programs, including Kegel exercises. You can visit their website at:
  • National Association for Continence (NAFC): NAFC offers information on various pelvic floor exercises, including Kegel exercises, along with helpful resources and videos. You can access their website at:
  • YouTube Videos: Searching for “Kegel exercises” on YouTube will yield numerous instructional videos demonstrating the proper technique and providing additional tips. Ensure you choose videos from reputable sources or healthcare professionals.

Remember, if you have specific concerns or medical conditions related to your pelvic floor, it’s always best to consult with a healthcare professional for personalized advice and guidance. Call our office to schedule a consultation at (678) 321-7227.

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