Benefits And How To Do Kegel Gymnastics
Benefits And How To Do Kegel Gymnastics
Kegel exercises, also called pelvic muscle training exercises, are useful to improve conditions that can lower pelvic floor muscles, such as childbirth, aging, overweight, and surgery can decrease the function and strength of the pelvic floor muscles.
Kegel exercises are movements aimed at tightening the pelvic floor muscles. This activity is useful to tighten the muscles under the uterus, bladder, and colon.
Management of Urine to Relationship Intimate
In general, the benefits of Kegel exercises can be detailed as follows:
- Helps maintain muscle control for urination.
- Kegel exercises in men are also beneficial to improve sexual performance. Tightening your lower pelvic floor during intercourse can help manage erection or delay ejaculation.
- For pregnant women, Kegel exercises are useful to facilitate the delivery process . Strong and elastic pelvic floor muscles are helpful in clearing the birth canal.
To obtain maximum results, Kegel exercises can be performed during pregnancy or after childbirth. Kegel exercises are very useful especially for those of you who experience problems like the following:
- Inadvertently remove urine when coughing, laughing, or sneezing. However, this exercise is not enough to deal with the already very severe conditions.
- Weakened muscles that control bowel movements.
- The pelvic floor muscle weakens and widens postpartum causing the descent of the uterus. This condition can be prevented by doing Kegel exercises during pregnancy.
How to Do Kegel Gymnastics
Kegel exercises do not require complicated stages and instructions, or special rooms and clothing. As a first step, Kegel exercises can be done while lying down with the following stages:
- Identify a section called the pelvic floor muscle. The trick is to try to stop the urine from coming out when you urinate. The muscle that holds urine is what is called your pelvic floor muscle. In men, if you tighten your pelvic floor as you look in the mirror, the lower part of your penis will move toward the abdomen and the testicles will rise.
- Empty your bladder. Take a reclining position. Tighten your lower pelvic muscles, hold up to 5 seconds, then release. Repeat 4-5 times. Then increase the duration from 5 to 10 seconds.
- When tightening your pelvic floor muscles, avoid tightening your abdominal muscles, thighs, and buttocks, and keep your breathing relaxed.
- Repeat this movement three times a day with repetition of at least 3x10 times. But avoid doing this movement to hold urine because it can weaken the pelvic floor muscles and it is actually a risk of urinary tract infections .
To get maximum results, this body movement should be done every day. You do not need the time and space to do it. Kegel exercises can even be done while you're sitting typing or on the go. After your pelvic muscle is getting tighter, try to do Kegel exercises while standing or walking.
Here are some things that can be applied to maximize the benefits of Kegel. Among them:
- Remember the benefits of Kegel exercises so you are motivated to do so on a regular basis.
- Do Kegel exercises at the same time each day, such as brushing your teeth, watching the afternoon news on TV, or sitting typing in the morning.
- Watch your progress.
However, like all sports activities, the benefits of Kegel exercises can not be felt immediately. If you regularly do this Kegel exercises three times a day, generally the benefits can be felt about 4-6 weeks later. If not, you can check the movement that has been done. There could be something wrong in the movement or muscle you are training. But if your condition does not improve after doing Kegel exercises 3-4 months, consult a doctor.
