Kegel exercises - strengthening the pelvic floor muscles
pelvic floor in our body has a unique meaning, which few realize. Women often do not pay as much attention
to this area as it deserves.
WHY SHOULD I DEAL WITH GETTING BETTER MY PELVIC FLOOR MUSCLES?
• Can help with the problem of incontinence (uncontrolled leakage of urine), and serves to prevent this
• Helps to improve sexual experiences, it helps with the inability to reach orgasm
• Strengthening muscles help control posture and relative tummy
• Menstrual cup keeps better in the right position thanks to the pelvic floor muscles - if it leaks, the problem is often in the weak muscles
Pelvic floor exercise, also known as Kegel exercise, consists of repeatedly contracting and relaxing the muscles that form part of the pelvic floor, now sometimes colloquially referred to as the "Kegel muscles". Several tools exist to help with these exercises, although various studies debate the relative effectiveness of different tools versus traditional exercises. Exercises are usually done to reduce urinary incontinence, reduce urinary incontinence after childbirth and reduce premature ejaculatory occurrences in men, as well as to increase the size and intensity of erections. Kegel exercise should be part of every woman´s life. They were first described in 1948 by Arnold Kegel.
Health effects for women
Factors such as pregnancy, childbirth, aging, being overweight, and abdominal surgery such as cesarean section often weaken the pelvic muscles. This can be assessed by either digital examination of vaginal pressure or using a Kegel perineometer. Kegel exercises are useful in regaining pelvic floor muscle strength in such cases.
In 1952, Dr. Kegel published a report in which he claimed that the women doing this exercise were attaining orgasm more easily, more frequently, and more intensely: "it has been found that dysfunction of the pubococcygeus exists in many women complaining of lack of vaginal feeling during coitus and that in these cases sexual appreciation can be increased by restoring function of the pubococcygeus." There is controversy over the precise effects of the PC muscle on orgasmic response.
How to do Kegel exercises
It takes diligence to identify your pelvic floor muscles and learn how to contract and relax them. Here are some pointers:
- Find the right muscles. To identify your pelvic floor muscles, stop urination in midstream. If you succeed, you've got the right muscles.
- Perfect your technique. Once you've identified your pelvic floor muscles, empty your bladder and lie on your back. Tighten your pelvic floor muscles, hold the contraction for five seconds, and then relax for five seconds. Try it four or five times in a row. Work up to keeping the muscles contracted for 10 seconds at a time, relaxing for 10 seconds between contractions.
- Maintain your focus. For best results, focus on tightening only your pelvic floor muscles. Be careful not to flex your abdomen, thighs or buttocks muscles. Avoid holding your breath. Instead, breathe freely during the exercises.
- Repeat 3 times a day. Aim for at least three sets of 10 repetitions a day.
Bend one leg. Drag it below the knee, and bring the thigh to your chest. Now wait for a few seconds. Go back to the basic stance. Repeat it with the other leg.
2. Standing - crossed legs
Keep your legs crossed. Lean forward and try to touch the ground with your hands. Lean forward slowly vertebra after the vertebra. And slowly return to starting position.
From a basic position while sitting on your heels slightly lift the buttocks.
Kneel. Put your hands on the mat. Arms and legs form a right angle. The head is the extension of your body. Switch one limb, let her outstretched and slightly oscillate.
5. In the sitting
Place your arms on your elbows. Legs bent at the knees. Alternately touching toe and heel pads.
Sitting. Lean on our elbows. Simulate cycling.
7. Lie on your back
Lie on your back. Legs bent at the knees and spread your legs apart over the length of your feet. Hold your hands above your head. Slowly raise the shoulder blade from the floor to the lower angle. Regularly breathe.
Lie on your back. Legs bent at the knees. Your hands are stretched. Try to sit slowly without swinging until you put your hands on your knees. During the sit you exhale. When you go down back to the floor you inhale.
9. Lie on your back
Lie on your back. Legs slightly bent at the knees. Without swing lift the pelvis and try to lift the buttocks off the ground. Pay attention to contracting the pelvic muscles.