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Motherhood
After the strain of carrying a baby for nine months, and the rigours of giving birth, it is not surprising that some moms will be left with weakened pelvic floor muscles and poor control over their bladder.

 

Kegel exercises strengthen the muscles of the pelvic floor to improve urethral and rectal sphincter function. The success of Kegel exercises depends on proper technique and sticking to a regular exercise program.

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Identifying the Pelvic Muscles

 

One approach is to sit on the toilet and start to urinate. Try to stop the flow of urine midstream by contracting your weak pelvic floor muscles

. Repeat this action several times until you become familiar with the feel of contracting the correct group of muscles. Do not contract your abdominal, thigh, or buttox muscles while performing the exercise.

 

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Another approach to help you identify the correct weak pelvic muscles group is to insert a finger into the vagina. You should then try to tighten the muscles around your finger as if holding back urine. The abdominal and thigh muscles should remain relaxed. Women may also strengthen these muscles by using a Coming Soon, which is a resistance device that is inserted into the vagina. The women should then try to contract the pelvic floor muscles in an effort to hold the device closed for 10 seconds and then relax, doing this 5 to 10 minutes a day, three to five times a week.

 

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