Kegel exercises work to strengthen the muscles of the rectum and vagina. Although these muscles are very strong, they are vulnerable due to increased pressure on the uterus and pelvic muscles.
It helps women and men to treat urinary or fecal incontinence and to tighten the surrounding tissues of the vagina. As well as to soften the muscles of the vagina and make the relationship more intimate fun. It also works to narrow the vagina after repeated natural birth that causes vaginal widening. It also reduces natural pain during childbirth.
The reason for these exercises is that the size of the vagina increases after birth and may result in weak pelvic muscles.
The factors that lead to poor pelvic muscles are also aging, weight gain, abdominal surgery. These muscles take the form of U. These exercises work to target the strengthening of these muscles.
There are many other benefits that women have after practicing Kegel exercises regularly. It is recommended to practice during pregnancy, during childbirth, the years following the birth of children.
Kegel exercises for women and their benefits.
When you do these exercises you can help improve the pelvic floor muscles responsible for the ability to hold urine. Women should perform these exercises during pregnancy and postpartum. Obese women benefit from these abdominal exercises and surgeries such as cesarean delivery. All these factors, as mentioned, lead to weakness of the pelvic muscles resulting in incontinence.
Increase orgasm in women.
There are many women complaining that they can not achieve orgasm well. This may be due to the lack of vaginal sensation during the exercise of intimacy. Kegel exercises are useful in this case because many studies have reported that Kegel exercises to strengthen the pelvic muscles lead to stronger and more powerful orgasms.
Women benefit from pregnancy.
One of the benefits of Kegel exercises for women who are preparing to give birth is to equip women for the next stages of pregnancy and childbirth. It also reduces pain during pregnancy.
Treatment of vaginal prolapse.
Kegel exercises have a positive effect on vaginal prolapse and help prevent uterine prolapse. It also works to narrow the enlarged vagina as a result of birth.
Things you should know about Kegel exercises.
It is very easy to do Kegel exercises.
You can do Kegel exercises at any time when you have free time.
You can do Kegel exercises in your car, office, or while standing.
How to practice Kegel exercises for women.
Kegel exercises were first described in 1948 by Dr. Arnold Kegel. A gynecologist who discovered non-surgical exercises to relax the muscles of the genitals. When you incorporate Kegel exercises into your daily routine, you can help with pelvic problems.
Part I, preparation for exercise.
Determine the muscles of the pelvis.
Before doing Kegel exercises you should define your pelvic muscles. The most common way to determine the pelvic muscles is to try to flow the urine and observe the area from which the vapor comes out. Try to determine the muscles accurately to make sure that the right muscle exercises. It is the area between the hips and the bearing of the genitals.
Consult your doctor before practicing Kegel exercises to see if you have any medical problems that may prevent you from exercising safely.
Kegel exercises are not recommended during urination because they will have the opposite effect and weaken the muscles.
You can use the mirror to determine the muscles of the Kegel.
You can put a hand mirror at the bottom of the anus, the area of the skin between the vagina and the anus. A woman can insert her finger inside the vagina to try to tighten the muscle. You will feel pressure growing around your finger.
Catch and stretch the muscles.
One of the ways to perform this exercise, work to capture and stretch the muscles that control the flow of urine. When you do this, you will feel slight contractions in the area below the pelvis, which is the area of the urinary canal and the anus. If you feel contractions in the stomach or back muscles, you should know that these are not the target muscles.
You can do this way two or three times during the day.
Make sure the bladder is completely empty.
Before practicing this exercise, you must make sure that the bladder is empty and that there is no leakage. Studies have shown that bladder testing before practicing Kegel exercises gives good results, efficiency and efficiency.
Focus on tightening the pelvic floor muscles only.
Kegel exercises should focus on these muscles only. Avoid strengthening other muscles such as the buttocks or abdomen to get the best results. It is not recommended to hold your breath while exercising. You should breathe freely during exercise and do not catch the other muscles mentioned before.
One of the right ways to achieve muscle relaxation is to put your hand on your stomach while exercising.
If you feel a little pain in the back or abdomen after exercising Kegel exercises this indicates that you do not perform exercises correctly.
Search for the comfortable position of the body.
You can practice these exercises either by sitting on your chair or lying on the floor. All you need to do is make sure your abdominal muscles and buttocks are relaxed.
Part II, practicing Kegel exercises.
Squeeze the pelvic muscles for 5 seconds.
When the pelvic floor muscles are located, press them to extend for five seconds. It may be five seconds for beginners long so we recommend that you press for 2 – 3 seconds at first and then increase gradually.
Stretch the muscles for 10 seconds.
One of the most effective ways to succeed Kegel exercises is to stretch the muscles for 10 seconds before repeating the exercise as this is enough to relax the muscles. So before you start repeating the exercise, count from one to ten.
Repeat the exercise ten times.
One set of Kegel exercises should involve ten repetitions when pressed and held for five seconds. Then relax for 10 seconds and repeat it ten times. You should take the group ten times at 3 – 4 times a day.
Press the pelvic floor muscles for 10 seconds at a time.
After a period of exercise you can increase the pressure on the pelvic floor muscles for 10 seconds and do not prefer to increase. This is the ideal duration for each group, repeating it 3-4 times a day.
Lift your legs slightly.
One of the conditions that helps to practice Kegel exercises is to lift the legs off the ground for 5 seconds and then return to the starting point slowly. It is recommended to do this 10 times in a row.
Part III, Obtain Results.
Practice Kegel exercises 3 – 4 times a day.
If you want to get effective results, you should make these exercises part of your daily routine and exercise 3-4 times a day. So look for the right way to do it in the morning, afternoon, and evening, and schedule the exercise.
You can insert Kegel exercises when you are busy.
One of the most important features of Kigel exercises is that you can exercise anytime, easily in your office, while eating with your friends or relaxing on the couch. Once you know where the pelvic floor muscles are located, you can do these exercises anytime, anywhere.
You can insert Kegel exercises while checking your e-mail while taking care not to exercise Kegel exercises during urination associated with incontinence.
You can get results in a few months.
If you practice regular Kegel exercises you will get interesting results. It helps you prevent urinary tract infections. Some women may feel frustrated because they do not get good results, but according to NIH reports they will be able to get effective results within 4-6 weeks.
You can ask for help if you can not practice properly.
Your doctor can locate the pelvic floor muscles well in order to. If you have been practicing Kegel exercises for months and have not seen any results, you should seek help from your doctor.
Continue practicing Kegel exercises if you want to treat incontinence.
If you want to maintain strong muscles and treat incontinence, you should continue practicing Kegel exercises even after months to see good results.