Benefits of Kegel Exercises in Women over 40
You know that once you reach menopause, the muscles weaken and this also happens to your pelvic muscles, which can lead to serious and uncomfortable problems such as loss of urine.
It is never too late to start performing the Kegel exercises, they are simple, safe and of proven effectiveness. And this advice is suitable for all people. If you do not have urine leakage, it will help prevent its appearance.
What are the Benefits of Kegel exercises in Women over 40?
These exercises have great advantages for women’s health over 40: they do not require any special preparation, any apparatus, a specific place or time, or even special clothing. They can be done by anyone, regardless of age or physical preparation status, and can be carried out anywhere and in almost any situation. They can be done sitting, standing while waiting, or lying down.
– Can help women to achieve orgasm
– Reducing vaginal pain during sex
– Prevent problems such as loss of urine.
- Sit or lie comfortably with the muscles of the thighs, buttocks, and abdomen relaxed. The tumbled position is recommended the first time.
- Contract the muscle ring around the anus (anal sphincter) as if you were trying to control windiness by not squeezing the buttocks.
- Relax it Repeat this movement several times until you are sure that you do it correctly.
- Do not squeeze other muscles at the same time. Be careful not to contract the muscles of the abdomen, legs or other parts of the body. Shrinking the wrong muscles can put more pressure on the muscles that control the bladder. Just squeeze the muscles of the pelvis. Do not hold your breath
- Before exercises, weak muscles let the urine out involuntarily. After exercises, strong muscles retain urine.
- Repeat, but do not exaggerate. At the beginning, find a quiet place to do them where you can concentrate well (in the bathroom or your room).
- Lie down, contract the muscles of the pelvis and count to three. Relax and count to three. Repeat 10 to 15 times in each session.
Squeeze the muscles of the pelvis before sneezing, lifting an object or jumping. This can prevent damage to the pelvic muscles.
The improvement in urine losses may take a few weeks to appreciate (between 4 and 12 weeks) and must be maintained throughout life.
Do the maneuver to stop the flow of urine only once a week and as proof of your progress.
Excessive performance of pelvic floor exercises can lead to muscle fatigue and temporary loss of urine control.