What are Kegel exercises, how to practice, how often should I do Kegel exercises and what help? Muscles in the lower part of the pelvis represent a kind of “hammock” that holds in place the organs in the lower abdomen. Exercises maintain these muscles in tone and have good prevention and treatment of a number of problems. These exercises are also known as Kegels.
For the first time in 1946, Dr. Arnold Kegel talks about a system of exercises for tightening, improved elasticity and control of the muscles of the vagina, urethra and anus (or otherwise pelvic floor muscles, known in medicine as Pubococcygeus).
Actually which muscles you need to exercise? Try to stop the flow during urination or insert a finger into your vagina and tighten the muscles around it. Well, exactly these muscles have to train through the exercises of Kegel. The workouts themselves are expressed in tightening, keeping for a few seconds (5-10 seconds and then relaxation of the muscles of the pelvic floor (again for 5-10 seconds) and do so few reps.
Do Kegel exercises several times a day (3 workouts 20-30 repetitions are a good start). After about 4-6 weeks when the muscles get stronger, you can increase the frequency of training and the duration of detention of the tightened muscles.
For proper implementation of Kegel exercises you can use a set of vaginal cones of different sizes and weight. They are placed in the vagina and the goal is to keep them there for a while.
The good thing about Kegel exercises is that they can be done anywhere at any time and no one will understand.
1. Lie on your back, bend your legs at the knees with feet flat on the floor. Relax arms around the body. If you are pregnant after the fourth month, you can perform the exercise from a seated position.
2. Try to tighten the muscles of the vagina and anus and urethra like you want to stop to pee. To make sure that the correct muscles tighten, the exercise should not engage the abdomen and buttocks.
3. Once you are sure that you are using the correct muscles, tighten them and try so hold 5-10 seconds.
Pregnancy, childbirth and the postpartum period
During pregnancy and childbirth, the pelvic floor muscles can relax and get thinner. This can lead to problems such as urinary incontinence (inability to control the urinary bladder, the so-called. Incontinence) for months, sometimes years after birth. The weakened muscles of the vagina and pelvis can also allow one or more organs to be “slumped” down (prolapse of the uterus).
If you are pregnant, Kegel exercises will be extremely useful because thanks of the muscles in the lower part of the pelvis can get stronger and more resilient and cope better with the increased pressure caused by the baby. During labor it will be easier to control and overcome the resistance of the tense muscles and prevent the need for episiotomy.
It would be better to continue exercise and during recovery in the postpartum period and beyond. Through them you can improve your sex life with the increased tonus of your vaginal muscles and increase the pleasure of both partners during sex.
If you are pregnant during the early months of pregnancy you can make them lying on your back, but this position is not recommended after the fourth month of pregnancy.
Besides women, men can also benefit from Kegel exercises. They are suitable for the treatment of unpleasant conditions associated with the uncontrolled release of urine and the inability to arrive in time to the toilet (incontinence).
Kegel exercises for men help to control the bladder and can improve sexual activity. It is important to perform the exercises properly. The aim of the exercises is to strengthen the pelvic floor muscles, which support the bladder and intestines and improve sexual function.
With practice, the exercises can be done discreetly at almost any time – whether relaxing on the couch or driving your car.
Before you start doing Kegel exercises, you need to understand how to find the right muscles and the proper technique.
It takes some tiem and effort to feel the muscles of the pelvic floor and find out how to contract and relax them. Here are some guidelines:
To determine the exact muscles stop urination in the middle or tighten muscles that do not allow to drop the gas. These are the muscles of the pelvic floor. If these muscles shrink while looking in the mirror, the base of the penis will move closer to the abdomen and testicles will be raised.
Perfect your technique. Once you have identified the pelvic floor muscles, empty your bladder and lie on your back with your knees bent together. Tighten your muscles and hold for three seconds, then relax them again for three seconds. Try several times in a row, but do not overdo it. When the muscles become stronger, try doing Kegels sitting, standing or walking.
Keep your focus. For best results, stick to tightening only your pelvic muscles. Do not over tighten the muscles of the abdomen, thighs and buttocks. Do not hold your breath but instead breathe freely during exercise.
Repeat the exercise three times a day – every time at least one set of 10 repetitions.
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