www.womanthismonth.com November 2016 49 Think Pink Charity Dinner Four Seasons Hotel Bahrain Bay hosted a chef’s charity dinner at CUT by Wolfgang Puck restraurant. Jan, Bruce, Greg & Sherry Zayed & Tony Jerad, Aisha & Raymond Rod & Elisa Ahmad & Mariam Asheley, Molly & Mark Mishari & Nawal Susan & Mike Julie, Faye & Latifa Kegel exercises, also known as pelvic floor exercises, help to strengthen the muscles that support the uterus, bladder and bowels as well as the vaginal muscles. You can do these exercises just about any time. Pregnancy, childbirth, Caesarean section, stress incontinence, faecal incontinence, early phases of menopause, urinary incontinence, ageing and being overweight are some of the reasons for and signs of weakness of the pelvic floor muscles. So it’s important to be aware and exercise every day. Benefits of these exercises include: strengthening and toning of the pelvic floor muscles post-delivery; aiding in an easier birth; controlling the flow of urine and reducing leakage; helping regain bladder and bowel control and promoting perineal healing after childbirth. Instructions Learn to identify the pelvic floor muscles. Stop urination in midstream, if you succeed, you’ve got the right muscles. Begin practising while lying on your back with knees bent. With pillows under your head, shoulders and hips, tighten your pelvic floor muscles for five seconds then relax. This can also be done with a pillow or towel between your thighs. Start with three sets of 10 repetitions per day with five seconds of holding and 10 seconds of relaxing. Empty the bladder before starting. Breathe freely while doing the exercise, do not hold your breath at any time. Do not tighten or hold the muscles in your stomach, thighs or buttocks. Don’t exercise while you urinate as this can hurt your bladder. Don’t overdo these exercises as they can cause muscle fatigue. Stop exercises if you have any abdominal pain. If you find any difficulty in performing Kegel exercise consult your doctor or healthcare practitioner. Call 17 464-848. showcase Senior physiotherapist, Priya Dev explains about the benefits of strengthening your core and pelvic muscles. MIDDLE EAST MEDICAL CENTER THE IMPORTANCE OF KEGEL EXERCISES Priya Dev
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