Maybe you've heard about Kegel exercises. Kegel exercises are used to strengthen the pelvic floor muscles that support the uterus, bladder, small intestine and rectum. You can do this Kegel exercises, anytime and anywhere.
Why is important to do Kegel exercises?
Many factors can weaken the pelvic floor muscles including: pregnancy, childbirth, surgery, aging and overweight. You can benefit from Kegel exercises if you are:
• Often experience leakage of urine when sneezing, laughing or coughing
• Have a desire to urinate that can not be detained (urinary incontinence of urine)
• Leakage of stool (fecal urinary incontinence)
Kegel exercises can also be done when you are pregnant or after giving birth to prevent urinary incontinence of urine. In addition, Kegel exercises, along with therapy and sex counseling, can help women who have difficulty orgasm.
How to do Kegel exercises?
Here's the explanation:
• Find the right muscles
To identify the pelvic floor muscles, try to dismiss urine while you are urinating. If it works, then you have found the right muscles. However, it is enough once you try it. Because if you do a lot of this during urination, it will potentially increase the risk of urinary tract infections.
• proper technique
When you have identified the muscles of your pelvic floor, empty the bladder and lean. Tighten the muscles of your pelvic floor, hold the contraction for 5 seconds and then relax for 5 seconds. Do as much as 4-5 times. You can increase the contraction for 10 seconds and was followed by relaxation for 10 seconds.
• Keep your focus
For best results, focus on the muscles of the pelvic floor alone. Be careful not to bend the muscles of the abdomen, thighs or buttocks. Breathe in a relaxed and avoid holding my breath.
• Repeat 3x per day
You can do for at least 3 sets of repetitions to 10 times per day.
When should do Kegel exercises?
Perform Kegel exercises as part of your daily routine. You can do Kegel exercises unnoticed, anytime, anywhere, whether when you're sitting at the table, while relaxing or even while performing tasks such as when replying to an e-mail.
When you can feel the benefits of Kegel exercises?
If you do Kegel exercises regularly and regular, then you can feel the results (such as leaking urine frequency decreases) in a few months.
