The elasticity of the pelvic floor plays an important role in the female body. What are Kegel exercises, and how they will help to strengthen the pelvic muscles and intimate?
Special package for strengthening the pelvic floor muscles and intimate muscles developed in the mid-twentieth century gynecologist Arnold Kegel. These exercises allow train intimate muscles and can prevent a variety of women's diseases and problems in sexual life.
In some cases it is necessary to perform Kegel exercises
- in preparation for pregnancy;
- in preparation for the painless delivery;
- for prevention and treatmenturinary incontinence and feces;
- to repair tissue after childbirth;
- for the prevention and treatment of pelvic omissions;
- for the inflammatory processes of sexual sphere and sexual health.
Contraindications.It is strictly forbidden to perform pelvic muscle training for women:
- After miscarriage or premature birth;
- in the postoperative period;
- with cancer tumors.
How to prepare? BTo understand what muscles you need to train during urination time, slightly pause it - it will make you feel your pelvic floor muscles. Tightening - the basis of Kegel exercises, perform them at any convenient for you to pose (lying, sitting, standing) and in any place, for example, in the subway, on the way to work. Do not overdo it, otherwise you can get the opposite effect, enough 3 times a day for 5-40 times per set. Make sure that during exercise did not strain other muscles - buttock or abdomen, do not forget to breathe properly during exercise, in no case do not hold your breath.
Hold.Tighten your pelvic floor muscles to 5-19 seconds, then relax. Make 10 sets a time, gradually increasing to 50 repetitions at a time.
Reduction.Rhythmically contracting muscles of the pelvic floor: 5 seconds strain, 5 seconds of rest. Do 3 sets of 10 repetitions, with time, increase muscle retention time to 10 seconds.
ups Imagine how the lift system and begin to train the muscles in this way: increase the force of contraction and voltage as it rises when you get to the top, relax muscles and head down, stopping at each "Floor". After each such approach is completely relax your muscles and allow them to rest.
waves. This exercise alternately activates muscles of the vagina and anus: first cut the muscles of the vagina, anus, and then relax them in the same order. Duration reductions may be up to 10-20 seconds.
Positioning. This exercise should be done after a bowel movement. Relax, hold your breath, then bit potuzhtes as during emptying. It can be done in different positions: lying down, sitting, squatting, especially useful is this exercise for pregnant women.
Also be sure to ask about What mistakes in intimate hygiene kill women's health
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