These simple exercises promise to give you a more satisfying intimate life and prevent problems with urination. They are easy and require almost no time or effort
The kegel exercises serve to strengthen the pelvic muscles, which are in the area around the vagina and urinary opening. These exercises were developed by Dr. Arnold Kegel, hence its name, so that patients could control their incontinence. In these exercises Pubococcygeus muscle muscles contracting (PC).
Benefits of Kegels
The PC is the main pelvic floor muscle and nerve has a connection that reaches the pelvic nerve and connects the uterus and bladder in women, also stimulates the uterus. In men the prostate and connects the bladder to the lower area of the spine and stimulates the prostate.
Prevent, improve or eliminate urinary incontinence
Facilitate delivery.
You get more sexual pleasure
Increases blood circulation in the rectal area.
For those who are beneficial
In general for all women, but especially for:
During pregnancy
When overweight
After delivery
After 35 years of age
When there is a genetic disposition to pre incontinence (uncontrolled urination)
How do kegel?
There are several ways to do. It is important to perform properly because it is easy to believe that this unwanted and contracting the muscles actually contract the abdomen or buttocks. It is therefore important to focus at first to take him up well.
Preferably realize it after urinating.
Sit anywhere, including the chair of your desk (no one will notice you’re exercising your pelvic area).
Contract the muscles as if you were stopping urine.
Try to have contracted muscles for three seconds and then relax them for 3 seconds. You can increase the time to 4 seconds once you get used.
Repeat 10 times, three times a day.
For beginners: Learning to use the muscles
Sit on the toilet and begins to urinate. Try to stop the flow of urine by contracting the pelvic muscles. This will come to know well what are the pelvic muscles. The practice of stopping the flow of urine only be done with the above objective, not as kegel exercises quasar as it can be an alteration of the normal mechanism of urine or could become waste in the urine in the bladder.
Tags: Kegel Exercises, Pubococcygeus
Sometimes the instruction to do your Kegels can be oversimplified. It is not simply contracting as if to stop the flow of urine or the passing of gas…you must take it a step further and elevate your pelvic floor, as if there is a string attached from your belly button down to your pelvic floor and you are attempting to pull it up into your pelvic outlet. Holding this elevation for an 8 count will help build the endurance of these muscles which is a key component of pelvic floor support and function. A local women’s health physical therapist would be able to coach you through this as well as teach you optimal posture to give better support to your pelvic floor as well as teach you how to strengthen the other muscles of your abdomen and pelvis that work with your pelvic floor. If you don’t want to go in for exercises, you can find good guidance on various physical therapists websites with a quick search.