Kegel exercises to strengthen the pelvic floor muscles help to overcome dysfunction of the urinary organs, such as prostatitis, urinary incontinence. They allow you to regulate sexual functions such as ejaculation, erection, orgasm. They will also help to get rid of diseases of the rectum, for example, fecal incontinence, hemorrhoids, etc.
In women, the lack of training of these muscles is expressed by dull sensations during intercourse, as well as air entering the vagina during sexual contact and unpleasant sounds during its release. Even if you have not observed signs of weakness in these muscles, their additional development will be very useful. With the help of these exercises, the blood supply to the pelvic organs improves, their anatomy is restored, and prevention and treatment of venous blood stasis is created. Strengthening the vaginal muscles will help improve the condition in chronic inflammatory processes and prolapsethe walls of the vagina, hypoplasia of the genital organs, urinary incontinence, will avoid problems with childbearing, prepare for childbirth and bring bright colors to your sex life: increase sensitivity during intercourse and increase self-control of orgasm.
Gynecologist Arnold Kegel in the 40s developed an excellent basic program for the development of the pelvic muscles, which was intended to treat urinary incontinence. The Kegel technique consists of performing three types of exercises: pushing, contraction and slow compression. Consider everything in order.
Kegel exercises to strengthen pelvic floor muscles
To determine which muscles we will train, we need to do the following. During urination, try to hold the jet. Those muscles that you use at this moment will be used during the exercise. Slow contractions
For the first exercise, tighten your muscles in the same way as with urinary retention. Slowly count to three, relax. You can complicate the exercise by holding the muscles from 5 to 20 seconds, and gently relax them. Exercise "Lift". Begin to rise smoothly on an imaginary "elevator" - slightly pinch the muscles (1st floor), hold for 3-5 seconds. Climb further - hold harder (2nd floor), hold. Continue in the same spirit, gradually increasing the compression to the limit - each one has an individual one - from 4 to 7 floors. You need to go down in the same way, gradually hold the muscles on each floor for a couple of seconds.
Abbreviations
Tense and contract your muscles as quickly as possible, i.e. do frequent contractions.
Push
Push down moderately. For women, an analogy is given for attempts during childbirth or during stool, and for men - during stool or urination.
Kegel's pelvic floor push-up exercises cause tension in the anus and some abdominal muscles.
First, do 10 exercises of each type - squeezes, pushes and contractions. Do them five times a day. After a week, increase the number of exercises to 15 and continue to do them five times every day. So by adding 5 exercises each week, you should go up to 30. After that, in order to maintain tone, do at least 5 sets a day.
Very conveniently, Kegel exercises for strengthening the muscles of the pelvic floor can be performed while watching TV, driving a car, lying in bed or sitting at a table - in a word, at any time convenient for you. Remember to watch your breathing during training. It should be natural and even.
