Reducing tension from stress, creating a toned figure, improving libido - all this can be achieved through regular performance of special exercises for women's he alth. Most of the techniques that will be discussed in the publication are aimed at increasing the tone of the pelvic muscles, activating the blood supply to the tissues of the reproductive organs, and normalizing the hormonal sphere. Let's look at the most effective exercises for women's he alth and libido.
Kegel Exercises
In everyday life, the so-called pelvic floor muscles are in a reduced tone. Especially often the elasticity of local tissues decreases in the postpartum period. The result is often a loss of the ability of the muscles to support the organs that are located in the pelvic area. Violation increases the risk of various kinds of diseases of the genital area and the appearance of noticeable discomfort during sexual intercourse. You can avoid such troubles if you systematically perform Kegel exercises for women's he alth.
The workouts presented to your attention provide an increase in the tone of the muscles of the pelvic floor. The result of the classes is the restoration of the ability of local tissues to maintain the organs (bladder, uterus and small intestine) in the correct position. Exercises developed by the famous gynecologist Arnold Kegel should be adopted in such cases:
- need for pelvic floor muscle recovery after childbirth;
- training pregnant women to relax the muscles of the reproductive organs before childbirth;
- eliminate troubles in the form of urinary and fecal incontinence;
- prevention of prolapse of the uterus, vagina;
- maintain sexual activity;
- reducing the likelihood of inflammation of the tissues of the genital organs.
Despite a number of positive aspects, there are several contraindications to doing Kegel exercises. The technique should not be used by women who have had a miscarriage, suffer from oncological diseases, or are at the stage of rehabilitation after surgery.
What should I do?
Let's consider the most useful exercises for women's he alth:
- "Hold" - Tighten your pelvic floor muscles for 5 seconds, then relax completely. Do ten repetitions. Increase the number of muscle contractions daily.
- "Elevator" - slightly tighten the muscles of the pelvic floor. Gradually increase the strength of tissue contraction until you reach a peak. Then slowly decrease the voltage until you reachabsolute relaxation.
- “Waves” is an effective exercise for women's he alth, which allows you to tone up not only the muscles of the vagina, but also the tissues of the anus. First, contract the muscles of the genital organs several times. Then relax completely. Proceed to contraction of the anus.
- "Positioning" is an exercise for women's he alth, which should be adopted by pregnant women. Empty your bowels first. After holding your breath, alternately push and relax. Perform training in a sitting position, lying down, squatting.
Kitty
This exercise for women's he alth makes it possible to make the spine more flexible, stretch the muscles of the back and waist. Get on all fours with your knees and palms on the floor. Arch your back as much as possible and pull in your stomach. Hold in a static position for half a minute. Relax and return to the starting position. Next, bend in the opposite direction. Do repetition of movements with alternating change of positions 8-10 times during one workout.
Wide Angle Pose
Let's move on to yoga exercises for women's he alth. Sit on a gym mat and spread your straight legs wide apart. The toes of the feet should point up. Keep your back straight, bringing your shoulder blades together and opening your chest as much as possible. As you exhale, lean forward. Grasp the fingers of the lower extremities with your palms. Each time try to exhale the air from the lungs more strongly, whichallows for a lower body slope. Remain in a stationary position for a minute.
This exercise allows you to stretch the spine and open the joints of the pelvic region. Its daily implementation contributes to the restoration of ovarian function. The result of regular training is the normalization of the position of the abdominal organs.
Exercise "Birch"
Lie on your back and stretch your upper limbs along the torso. On a deep breath, lift up and straighten your legs. Feed your pelvis towards the ceiling, lightly helping yourself with your palms. Then slowly lower yourself down. Do the exercise at a slow pace for 4-5 minutes.
Training according to the above scheme helps reduce the risk of hormonal disruptions, improve digestion. The exercise makes it possible to return the pelvic organs to an anatomically correct position, as well as to saturate local tissues with an abundance of oxygen and nutrients by activating blood flow.
Crescent Moon Pose
To strengthen and stretch the muscles of the spine, open the hip joints, do the following exercise. Lean on your outstretched right leg and arm. This is an advanced side plank.
With your free hand, grab the toes of your outstretched left leg. Keeping balance, tilt your head back, turn your chest towards the ceiling. Hold the position for 30 seconds. Then repeatexercise by changing the leg and arm.
