Kegel exercises for women: how to do them at home » BeautyPlace - Женский журнал
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» » Kegel exercises for women: how to do them at home
Kegel exercises for women: how to do them at home
Kegel exercises are the best-known exercise technique for improving the tone of the pelvic floor muscles, which support the uterus, bladder, rectum and small intestine. The technique was developed and described by the famous 20th-century gynecologist Arnold Kegel, after which the group of pelvic floor muscles began to be called “Kegel muscles.”
kegel exercises
The pelvic floor muscles are practically not used in everyday life, so over time (especially after childbirth) they lose their elasticity. This can lead to the fact that the muscles simply stop coping with the main function - maintaining the pelvic organs. This can lead to various diseases, as well as a deterioration in sex life. But these problems can be avoided by regularly performing a set of Kegel exercises.
Who are Kegel exercises suitable for?
In fact, every woman who wants to keep her pelvic organs healthy can do these exercises. In general, this technique was developed for:
pregnant women - to learn the skills of completely relaxing the muscles that prevent the baby from being pushed out during childbirth.
women after childbirth - for recovery from tissues that have experienced severe stretching;
prevention and treatment of urinary and fecal incontinence;
prevention and treatment of prolapse of the pelvic organs (uterus, vagina, etc.);
maintaining sexual health, improving intimate life and preventing inflammatory processes in the genital organs.
Who should not do Kegel exercises?
women who have suffered miscarriage and premature birth;
women who have been diagnosed with cancer;
women in the postoperative period.
Preparing to do the exercises
Before you start doing Kegel exercises, you should empty your bladder. These exercises can be done sitting, lying down or standing - in any position. For a noticeable effect, it is enough to perform the exercises 3-4 times a day, 5-40 times per approach. It is not recommended to sharply exceed the recommended amount of exercises, as this can only aggravate the problem, from which you will get the opposite effect.
kegel exercise for women
Squeezing is the basic movement of all Kegel exercises. Understanding which muscles you will need to train and constantly contract is quite simple: they can be felt when you stop urinating.
How to do Kegel exercises at home
When performing Kegel exercises, avoid straining other muscle groups - buttocks, thighs or abdominal cavity. With each approach to the exercises, you need to breathe and under no circumstances hold your breath. This will help you relax and achieve the best results (most women feel results after 4-6 weeks). Below is a complex consisting of five Kegel exercises.
1. Exercise "Hold"
Contract your pelvic floor muscles for 5-10 seconds and then relax. Repeat 10 times four times a day and gradually increase the number of repetitions to 50 four times a day.
2. Exercise "Contraction"
Contract your pelvic floor muscles rhythmically for 5 seconds, then relax and rest for 5 seconds. Do 3-5 sets of 10 reps. Gradually increase the length of time you hold the muscles to 10 seconds.
3. Exercise "Elevator"
Imagine that you are riding in an elevator, constantly moving up and down. Start tightening your pelvic floor muscles and increase the tension as you move the elevator higher and higher. When you reach the top floor, gently relax your muscles, pausing at each floor and imagining that the elevator is returning back to the first floor. Then take a trip to the basement, where your pelvic floor muscles are completely relaxed.
4. Exercise "Waves"
This exercise will involve not only the vaginal muscles, but also the anus muscles. To perform it, you need to contract the muscles of the vagina, then the anus, and relax them in the same order. Contractions can last 10-20 seconds.
5. Exercise "Positioning"
This exercise is very effective for pregnant women. Before performing it, be sure to first cleanse the intestines. Relax, hold your breath, then push a little, as if you are having a bowel movement. You can try doing this exercise in different positions - lying, sitting, squatting or on all fours. Doctors also recommend combining this exercise with breathing exercises.
Добавил Admin 3-06-2024, 13:26 Просмотров: 887