How to do Kegel exercises

pelvic floor exercises

The hidden power of female pelvis

The so-called "miraculous exercises" whose magic we feel especially during pregnancy, are kegel exercises or otherwise called pelvic floor exercises, that every woman, pregnant or not, should have learned.
Women's Health largely relies on invisible eye muscles - the muscles of the pelvic floor. Keeping their strength, vitality and flexibility is important for the health of all organs of abdominal cavity and for good sex life as well as the reduction of menopausal complaints. So you need to hire them,  just as you do with the muscles of arms, legs or buttocks..

Considering that these muscles do not practice when dealing with sports or any other physical activity, it is necessary to emphasize the need for pelvic floor exercises.
For women very important to have strong pelvic floor muscles as participating in support of stomach organs, important mechanism for the closure of the bladder and the vagina, which force supports the uterus in the corresponding position. The muscles of the pelvic floor support the intestines while performing defecation, they are crucial for the stability of the spine and pelvis, and their function is very important in sexual intercourse. Considering to the position in which bear the burden of all the internal organs, weakness of these muscles causes urinary and fecal incontinence, lowering of the pelvic organs (uterus, bladder, urethra and intestines), improper emptying of the bladder, sexual dysfunction as well as chronic pain of the spine and pelvis.

Recognize the symptoms on time

Maybe you've never heard that name and incontinence of urine escape when laughing, coughing, sneezing, pelvic floor muscles get weaken due to childbirth, hormonal changes and changes in weight, menopause and certain operations. Simply said, if you're missing uncontrolled urine when sneezing, can you get to the toilet on time, difficult to completely empty the bowel during the bending and lifting you have vaginal or anal winds, you need pelvic floor exercises. Problems that appear more are:
  • You and your partner "does not feel anything" during intercourse
  • You may have trouble keeping tampons
  • Lowering of the uterus - eventually the uterus begins to descend towards the opening of the vagina (uterine prolapse) due to gravity
Kegel exercises really require very little time and effort, a lot of give in return.

Doing kegel exercises everywhere

Can be done anywhere and anytime, at home while doing something, watching TV, while standing in line for the cash register, waiting for the bus... and no one will know that you practice them. However, since they are invisible muscles to the eye, when they were much weakened person alone can be difficult to locate and without proper guidance, at least initially,
This same this pelvic floor exercises can be practiced by men, and it is equally seamlessly. They work in the same way as well as women.

Performing pelvic floor exercises

First you need to determine exactly where are the muscles , which need to get stronger by exercises.It is best to sit down on a chair, with your feet on the floor and your knees slightly apart. Make a movement as if trying to prevent urination - so you tighten the muscles between the rectum and vagina.To achieve good results, you need to exercise consistently, every day, a few months ... especially if you already have a problem with retention of urine before and if you are not practicing preventive.

Kegel exercises

Kegel exercises on a chair

Slow muscle tightness between the rectum and vagina are working in a sitting position on a chair, with knees apart. Squeeze and lift your pelvic floor muscles as much as you can and hold for about ten seconds.Then relax and repeat the kegel exercise ten times. While doing the exercises, do not compress the knees together, legs should be relaxed and spaced. It is also very important that you do not hold your breath while performing muscle contraction. To avoid this, it is best to count out loud. During the day, repeat eight to ten times this pelvic floor exercises. See also hamstring exercises


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