Kegel gymnastics is a special exercise that strengthens the muscles of the pelvic floor and improves blood circulation in the pelvis organs.
Pelvic muscles cover the pelvic cavity and support the pelvic organs. These are muscles that relax during urination and the release of gases or bowel movements. Also, these muscles take part in the retention of urine and do not allow it to flow out.
If you want to feel the muscles of the pelvic floor, then try to stop urine while urinating. But we warn you that you can not interrupt urination often, because it can harm the muscles.
First, the doctor developed this technique for use by pregnant women. Its goal was to teach a woman to relax the pelvic muscles so that they would not impede the baby’s exit. But with time, these exercises began to be used by women who had already given birth and they saw that their health was improving significantly. Thus, doctors realized that such a simple method can be used by all women to improve blood circulation in the pelvic area and maintain internal muscle tone.
Who can use Kegel exercises:
- women after childbirth, to restore tissues that have experienced a strong stretch;
- any woman for the prevention and treatment of urinary and fecal incontinence;
- a woman who suffers from prolapse of the pelvic organs (uterus, vagina, etc.);
- a woman who wants to improve sexual health, intimate life.
Even if you do not have any diseases or problems with the muscles of the pelvic floor, you can use them to prevent the inflammatory processes of the genital organs.
But there are contraindications to the use of Kegel exercises, namely
- who has a miscarriage and premature birth;
- who have been diagnosed with cancer;
- women in the postoperative period.
Kegel exercises are simple and do not require additional equipment. But before using them you must be prepared. Never do an exercise with a full bladder. These exercises can be done sitting, lying, or standing – in any position.
The effect of the exercises depends on each individual, but on average after 2 weeks you will see that your muscles began to tone. 3-4 times a day is enough for doing these exercises. Do not worry, you do not need to look for a special secluded place to do the exercises. They can be performed anywhere, even in the subway, as this will not be noticeable.
Please note that when performing exercises, the muscles of the abdomen, legs, or buttocks do not participate in the exercise. Also, when you do exercises, pain should not occur. If you have pain, stop doing the exercises and consult a doctor.
Kegel exercise technique:
Kegel exercises can be performed both sitting and lying down. After you have taken a comfortable posture, retract the pelvic floor muscles and hold them in this state for 5 seconds. Pay attention to your breathing, it should be calm. Then slowly relax the muscles, keeping them in this state for 5 seconds.
Repeat the exercise 10 times and do it daily at least 3 times.