Kegel Exercises for the Bladder
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Expert Insight
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Kegel exercises improve bladder control problems in 40 to 75 percent of women who do them on a regular basis, the ACOG says.
Cystocele
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Kegels can also lift a mild cystocele---or bladder prolapse---if performed routinely.
Identifying the Muscles
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Identify the pubococcygeal muscle by stopping and starting the flow of urine. Do this only to get a feel for the correct muscles---doing it too often during urination can cause a urinary tract infection.
How to Kegel
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Tighten the pubococcygeal muscle in sets of 10 reps, three sets per day. Hold each rep for three seconds then rest for three seconds.
Time Frame
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Gradually increase the length of the Kegel, keeping the rest times equal to the amount of time you perform the Kegel exercise; for example, build up to holding for 10 seconds then resting for 10 seconds.
Considerations
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Accessories may be used to increase the effectiveness of Kegel exercises for the bladder---including Ben Wa balls or a pessary, a small tampon-like device that supports the pelvic organs.
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