This article provides a simple and effective way to enhance bladder and vaginal control after menopause by using Kegel exercises.
Can't go to exercise class because you can't stop your bladder from leaking? Have to go to the bathroom every hour or risk bladder leakage? Stand up from a seated position and have an incredibly strong urge to urinate and sometimes uncontrollable urination?
This can be embarrassing, even humiliating. What's going on?
Understanding what's happening is a first step toward controlling the problem and certainly toward feeling better about yourself and your body.
Here's what's happening inside you. As estrogen production slows during and after menopause, your vaginal and bladder walls shrink, thin and become less elastic. This can bring on bladder discomfort and loss of control.
Does this mean you're losing your ability to control urine permanently?
No!
Fear not! Kegels, a simple type of exercise, will help clear up the problem brought on by menopause. Like every other part of your body, if you don't keep it toned, it won't work as well as it used to. You've heard the expression, "Use it or lose it!" The words apply to bladder control and this works in spades during (and after) menopause.
The Kegel exercise is simple and can be done anywhere, anytime. The objective is to strengthen the muscles that control urine flow.
*Where are theses muscles? You can find them easily by urinating and stopping the flow midstream.
*Practice squeezing these muscles when you are not urinating. Hint: If your stomach or buttocks move, you're not using the right muscle group.
*Hold the squeeze for 3 seconds, then relax for 3 seconds.
*Repeat the exercise 10 to 15 times per session.
*Complete at least 3 sets (30-45 squeeze/relaxes) every day. This is the minimum. Many women need to do a total of l00 squeeze/relaxes a day for complete control to occur.
*An alternate form is to gradually tighten the muscles a bit, hold for the count of five, gradually tighten them a bit more and hold for five again and then tighten as much as you can and hold for five. Reverse, loosening a bit and holding X three until the muscles are totally relaxed. Repeat tightening and loosening for 5 sets.
What's the best part of Kegels? They're simple, easy, and no one else knows you're doing them. You can do them watching TV, driving, working at a desk, cooking, eating, whatever.
To attain and keep control, you must do these pelvic floor Kegels every day. If you forget, your bladder will remind you!
Another side benefit? You'll tighten and tone your vaginal area. This could mean more satisfying sex!
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