Kegel charging is very useful for strengthening the pelvic muscles, modern women may not talk about the effectiveness of such a charge, but know this from personal experience. It is believed that such exercises can restore youth, beauty and internal health. Physical exercises for the intimate zone helps the fairer sex recover faster after childbirth, remove uncertainty from relationships with the opposite sex. The gynecological side of women's health is an important point in psychological balance.
Why use Kegel charging for women?
Doctors recommend that the fair sex perform special exercises for the prevention of gynecological problems, so that the female body is better prepared for childbirth, as well as rehabilitated after them and restored the muscle tone of the intimate zone. Many couples face a problem after the birth of a child: the spouse does not feel satisfaction during intimacy, which leads to malaise, as well as to subsequent understatement and quarrels between partners. During the period of gestation and the birth of a long-awaited child, a woman undergoes gynecological interventions, is subjected to heavy loads and physical labor, copes with chronic constipation and various diseases associated with pregnancy - all this weakens the muscles of the small pelvis.
The female body is a very complex mechanism that can allow malfunctions (discharge, involuntary urination, lack of vaginal sensitivity). In order to prevent such problems or reduce the time to eliminate them, it is necessary to do exercises for the Kegel intimate muscles.
From ancient sources
Historical facts confirm that hundreds of years ago women of the upper class considered intimate exercises to be a mandatory ritual, because men appreciated the elastic walls of the vagina more than beautiful body shapes. In modern times, such a procedure is called wumbilding. It is useful primarily for women, so as not to resort to surgical intervention. A few minutes a day and, thanks to a fairly simple physical training, the tone of the intimate muscles is restored.
Exercise complex
The treatment technique confirms its effectiveness with every satisfied woman who has tested Kegel exercises. Painless gymnastics helps maintain muscle tone, according to a gynecologist of American origin, who discovered the world a set of useful exercises, Arnold Kegel. Initially, the goal of the development was to strengthen the pelvic muscles of women after surgery or childbirth, gymnastics was considered exclusively a female occupation.
The first thing to learn is to control intimate muscles. The attractive side of this exercise is that it can be done whenever and wherever convenient, combining with work, household chores or a trip in public transport. It is important to remember that if the sphincter is developed too actively, not knowing the measures, the situation, on the contrary, will worsen, the result is a complex birth.
Suitable for everyone
Kegel charging for women is suitable even for those who consider themselves to be completely healthy and do not plan to give birth in the near future. Indications for the exercise:
- weakness of the muscles of the pelvic floor;
- insufficient development of the muscles of the intimate zone;
- prevention of tissue breaks during childbirth;
- preventive measures for urinary incontinence;
- help with prolapse of the uterus in adulthood;
- lack of pleasure from sexual intercourse;
- rectal disease;
- hemorrhoids;
- prolapse of the uterus;
- prevention of negative consequences after removal of female organs;
- slowing down the aging of the body.
Prohibited
There are some contraindications that must be considered before starting to strengthen your muscles with Kegel charging.
- Pregnant women are not recommended if there are complications during the bearing of a child (low fetal location, opening of the cervix in the early stages, the presence of hemorrhoids, uterine hypertonicity).
- Postpartum period (waiting time at least 24 hours after natural birth).
- Oncological diseases (preliminary consultation with the attending physician is required).
Positive effect
The tone of the muscles of the perineum is not the only plus that can be seen after a systematic exercise, this also includes:
- increased pelvic tissue elasticity;
- improved blood circulation;
- incontinence treatment;
- orgasm control;
- sexual activity;
- postpartum recovery;
- pain relief during childbirth.
To achieve the maximum desired effect when charging Kegel for women with incontinence or problems with the uterus, it is recommended to follow certain rules:
- Do everything gradually, starting with the basic techniques, gradually moving to the complex.
- Start with compression exercises, continue with contraction, ending with push.
- Do not exceed the allowable load of 150 repetitions per day.
- Tighten only the pelvic muscles.
- Keep the buttocks, abdominal wall and hips relaxed.
Performance
Training is divided into three stages:
- Compression
- Abbreviation.
- Crowding out.
How to charge Kegel? For the first exercise, the weaker sex needs to learn to consciously compress and unclench muscles for several seconds, after which the body relaxes. After this, it's time to move on to a more energetic pace, alternating tension and relaxation as often as possible. The next stage: pushing out, when you need to imagine in your head that there is an object inside that you need to push out. This process does not require strong tension, it is important to keep the muscles in this position for some time, as long as possible. You can increase sensitivity by placing two fingers in the vagina. There are no poses that contribute to the rapid development of the exercise, everyone decides where and how comfortable he is. Giving each stage a certain time (10 times in 5 approaches), in a short time you can notice the result. Gradually, the number of exercises can be increased to 30. When you get the feeling that the muscles are stronger, you can reduce up to 20 times.
Those who decided on a set of exercises for the first time, it is recommended to monitor the relaxed press and the general condition of the body, which is best done in the supine position. With regular classes, the effect will not take long.
Accelerated exercise
In order not to waste time flipping through the literature, initially you need to find your intimate muscles. Examination of yourself resembles the initial stages of Kegel’s charging during incontinence: remember the feeling when you want to write, and the closest restroom is far away, squeeze your muscles to avoid urination. These muscles should be trained to prevent the problems of incontinence and hemorrhoids, prolapse of the uterus and other female problems.
The next comprehensive option is designed for 10 minutes 1 time per day. It is done in a comfortable starting position so that the body is not stressed.
- Cuts at a fast pace. 10 times with a break of 10 seconds (maximum movement in a short period promotes muscle endurance).
- Exhale and inhale. While the air is fully breasted, the muscles contract strongly. Stop in this position for 5 seconds, after which a smooth transition to a relaxed state on exhalation. For 5 approaches, it is desirable to focus on the muscles, which will allow you to feel the muscles and make them work even more actively.
- Ejection resembles the process of their previous point, only with a remark: a sharp exhalation and rapid relaxation of the muscles, as if something needs to be pushed out. 5 repetitions will help strengthen the diverse load of muscles.
- The retention is based on the compression of the pelvic muscles for 10 seconds, gradually increasing the time, i.e., after 5-7 repetitions, the segment should grow to 17-20 seconds. Such a static load is commensurate with the "bar": not only does the muscles of the pelvic floor elastic, but also improves metabolism.
- Step tension (static load), as if rising in an elevator: muscle tension becomes stronger with rising to the next floor. Having reached the imaginary 15 floors, it is gradually necessary to descend, relaxing the muscles.
- The gluteal bridge is done like this: lying on your back, your knees bend, the feet and shoulders should be inextricable with the floor, and the pelvis should be raised very high. In this position, you need to linger for 10 seconds, after a short pause, repeat 20 times. Thus, blood rushes to the pelvic region, which nourishes the genitals and strengthens the buttocks.
- Hips in dance: legs are kept shoulder-width apart, and hands on hips, hips moving to the side, bending the knees slightly. When they reach the extreme right or left sides, the pelvic muscles are compressed, and on the way back they relax. Such simple dance moves strengthen the lower abdomen, and also improves the blood circulation of the genitals.
Simulators
After the classical exercises are mastered, you can go to special vaginal simulators, which will help to achieve a greater effect from charging Kegel. Uterine prolapse and hemorrhoids are not a sentence, but unpleasant female problems that can be solved painlessly if you know how to prevent them.
What exercise equipment is aimed at strengthening muscles? There are a lot of them:
- vaginal balls (try to avoid the prolapse of the balls from the vagina with the muscles, which increases the load on the muscles);
- smart simulators (similar to silicone vibrators, and their mobile synchronization makes it possible to set the frequency of vibrations, enhances muscle return);
- vibrators with a mode of generating weak pulsed currents (additional muscle contraction).
Do not rush
There are periods when it is not necessary to turn to Kegel charging or it is recommended to suspend.
- The desire to go to the toilet (the beginning of the training should coincide with the time when the bladder and intestines are empty).
- Uncomfortable state (tested before, during and after the exercise).
- Lack of result after 4 months of regular work (it is recommended to consult with your doctor).
- During pregnancy, after a miscarriage or premature birth, a gynecologist's consultation is also necessary.
For women over 50
The beautiful half of humanity faces a large number of diseases with age precisely because of the loss of their elasticity and firmness by the vaginal muscles. Often, adulthood brings into the life of a woman problems with the uterus, hemorrhoids and dissatisfaction with sexual life. Kegel charging with the omission of the uterus is the solution to many difficulties lying on the path to a happy life. Such sexual physical education improves the intimate life of both partners, copes with unwanted age-related complications of female organs, and also gives positive emotions. After a set of exercises, all issues are resolved, and the problems disappear. It is important that charging is not only aimed at improving the tone of the female body, as was originally assumed, the complex is also used by men who, with age, think about the prevention of impotence.
Men are recommended
Kegel charging for men involves the treatment and prevention of diseases of the rectum and genitourinary system. Like women, a strong half of society experiences complications in the regulation of sexual function, which also requires muscle strengthening.
Urinary incontinence can occur in both women and men, it occurs drip, in part, stressfully or totally. Exactly exercises in which muscles contract and train will help physically cope with this problem. The problem of fecal incontinence, as well as discomfort during emptying, is another problem that is solved by charging Kegel from hemorrhoids. Giving 10 minutes every day, after 2-3 months you can notice the effect. Systematic implementation is a guarantee of a successful resolution of the issue, as well as a speedy recovery.
Worth thinking
Prevention is done comprehensively to eliminate risk factors for the occurrence of a disease. Having tried periodically to perform certain exercises for muscle elasticity, having felt the result, it will be difficult to refuse, especially when it is not only useful, but also pleasant. If there is no desire in the future to deal with age-related difficulties, it is better to start prophylaxis in advance with active compression, reduction and crowding out.