Urinary Incontinence: Kegel Exercises For Pelvic Floor Muscles

Kegel exercises are one of the best natural ways to control urinary incontinence. Because, when you take medicines to control urinary incontinence, you will get side-effects, though you may control such disorder. It is better to cure such problem naturally by doing kegel exercise.

Do you know why you are getting such urinary disorder? Your urinary bladder is supported by pelvic floor muscles and when these muscles become weak, you will face such disorder. Pelvic floor muscles also hold other pelvic organs such as urethra, uterus and rectum. Doing pelvic floor exercises will strengthen your muscles and control urinary incontinence.

Who Benefits from Kegels?

can kegel exercise be done during pregnancyWomen at any age who suffer from urinary incontinence or leak urine, will get benefit from kegel exercise. While the exercise mainly helps those with stress urinary incontinence, it can also work if you have urge incontinence from overactive bladder. This causes a sudden urge to urinate. You might not always make it to the bathroom. Women will get benefit from kegel exercise. Even men will get some benefits from kegel exercises.

How do you do them?

Kegel exercise is simple, and you can do anywhere anytime and don’t have to go to gym for doing such exercise and no need of gym equipment too. It is the exercise that involves contraction and relaxation of pelvic floor muscles. Pretend you’re trying to stop the flow of urine. Pull in and squeeze those muscles. Hold the squeeze for about 10 seconds, then rest for 10 seconds. Try for three or four sets of 10 contractions every day.

How do Kegels Help?

Kegel exercise strengthen your pelvic floor muscles, and for pregnant women doing such exercise have an added advantage. They are reduced labor pain, quick healing of birth canal areas and urinary and fecal incontinence prevention after delivery.

When will see Results?

When you do exercise it will take time to build your biceps and similarly, it takes time to strengthen your pelvic floor muscles too. Wait for 3 to 6 weeks to achieve the result. Do them daily. You can even some kegel tools like kegel balls, kegel weights etc. to achieve your result. You should use such tools after you are clear about the fact how to use kegel weights.

Thus, do kegel exercise regularly to achieve the result and come out of your urinary bladder disorders.



Four Home Spa Tips to Achieve an Awesome Experience

Are you craving for a spa day of relaxation but would rather stay at home instead of traveling, even to the nearest spa facility? The good news is that you can actually re-create your very own spa at home.

Here are four tips that you can try and indulge in:

Set the Tone


Put your phone in silent mode or completely turn it off. Let family members (or your roommate) know that you are planning to have at least an hour or two of relaxation time. This means you should not be disturbed unless it really is not an option.

Create the Mood


Indulge yourself to some relaxing music, aromatherapy candles or essential oil diffuser, and some spa supplies. A fluffy robe and comfy slippers with detox water and healthy snacks always works.

You can even mix the detox water right in your kitchen. If you need instructions on how to do this including the ingredients needed, there are a number of websites online that offer this information.

Feeling more indulgent?Have a bottle of wine chilled and ready to drink once you’re done with your beauty treatment.

Exfoliate, Mask, and Scrub


You don’t need high end products for this part of the home spa experience. Check commercially available exfoliants, face clay masks, and body scrubs that works for you but are within your budget range.

Steam and Moisturize


Steaming helps open up your pores to soften the skin for easy removal of dead skin cells and dirt. Begin your beauty regimen with steaming before applying a face clay mask.

Moisturizers will help prevent drying by restoring the balance of your skin’s moisture. Apply after you are done with the face clay mask treatment. For the rest of your body, apply body lotion as well.

The important thing to remember here is that you can de-stress and relax right in the comfort of your home without causing a strain on your budget. Have fun!