Controlling your excretion, specifically fecal incontinence, can be improved through strengthening your pelvic floor muscles.
Here's how you can work on improving control:
Pelvic Floor Exercises (Kegel Exercises)
One effective method to improve fecal incontinence symptoms is through pelvic floor muscle exercises, also known as Kegel exercises. These exercises focus on strengthening the muscles in your anus, pelvic floor, and rectum.
How to Perform Kegel Exercises:
- Identify the Correct Muscles: Imagine you are trying to stop the flow of urine midstream or preventing yourself from passing gas. The muscles you squeeze are your pelvic floor muscles.
- Tighten and Relax:
- Tighten those muscles and hold the contraction for a few seconds (start with 3 seconds and gradually increase to 10 seconds).
- Completely relax the muscles for the same amount of time.
- Repetitions and Frequency:
- Aim for 10-15 repetitions per set.
- Perform 2-3 sets of Kegel exercises daily.
- Consistency is Key: Regular practice is essential to see results.
Tips for Success:
- Empty your bladder: Before starting Kegel exercises, make sure your bladder is empty.
- Focus on the correct muscles: Avoid tightening your abdominal, thigh, or buttock muscles.
- Breathe normally: Don't hold your breath during the exercises.
- Seek professional guidance: Your doctor can help ensure you're performing the exercises correctly. This is important because doing them improperly can be ineffective or even harmful.
By consistently performing these exercises, you can strengthen your pelvic floor muscles and improve your ability to control your bowel movements.
