Step by step guide to performing Kegel exercises for women over 35
Kegel exercises are beneficial for women over 35 to strengthen the pelvic floor muscles, which can help prevent or manage issues like incontinence. Here's a step-by-step guide:
1. Identify the Pelvic Floor Muscles: Locate the muscles by imagining you're trying to stop the flow of urine or tighten the muscles around the vagina. This is the pelvic floor.
2. Find a Comfortable Position: Sit or lie down comfortably to perform Kegel exercises.
3. Contract the Muscles: Squeeze the pelvic floor muscles and hold for about 5 seconds. Be sure to breathe normally during this phase.
4. Relax the Muscles: Release the contraction and relax for 5 seconds.
5. Repeat Regularly: Aim for three sets of 10 repetitions each day to effectively strengthen the pelvic floor over time.
6. Gradually Increase Duration: As your muscles become stronger, consider gradually increasing the duration of each contraction.
