Kegel exercises to strengthen the muscles of the pelvic floor help to overcome the dysfunction of the genitourinary organs, for example, prostatitis, urinary incontinence. They allow you to regulate sexual functions, such as ejaculation, erection, orgasm. And also help get rid of diseases of the rectum, for example, fecal incontinence, hemorrhoids, etc.
In women, the untrainedness 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 any 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 is improved
, their anatomy is restored, prevention and treatment of
venous blood
stasis are created.
Strengthening the vaginal muscles will contribute to improving the condition in chronic inflammatory processes and
lowering the walls of the vagina, hypoplasia of the genitals, and urinary incontinence, it will help prevent problems with gestation, prepare for childbirth and bring bright colors to your sex life: increase sensitivity during intercourse and enhance self-control of orgasm .
Gynecologist Arnold Kegel in the 40s developed an excellent basic program for the development of pelvic muscles, which was intended for the treatment of urinary incontinence. Kegel’s technique consists of three types of exercises: pushing, contraction and slow compression. Let's consider everything in order.
Kegel exercises to strengthen the muscles of the pelvic floor
To determine which muscles we will train, you need to do the following. During urination, try to hold the stream. The muscles that you use at this moment will be involved during the exercise.
Slow CompressionFor the first exercise, tighten your muscles the same way as with urinary retention. Slowly count to three, relax. You can complicate the exercise by holding muscles for 5 to 20 seconds, and smoothly relax them.
Exercise Elevator. Start to rise smoothly on an imaginary "elevator" - slightly tighten your muscles (1st floor), hold for 3-5 seconds. Rise further - hold down harder (2nd floor), hold. Continue in the same spirit, gradually increasing compression to the limit - each one is individual - 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
Tighten and contract muscles as quickly as possible, that is, perform frequent contractions.
Pushing
Moderately push down. For women, there is an analogy of attempts at childbirth or with stool, and for men with stool or urination.
Kegel exercises to strengthen the muscles of the pelvic floor by pushing cause tension on the anus and some abdominal muscles.
To begin, do 10 exercises of each type - squeezes, pushings and contractions. Do them every day five times. After a week, increase the number of exercises to 15 and continue to perform them five times every day. Thus, adding 5 exercises every week, you need to reach 30. After that, in order to maintain tonus, perform at least 5 sets per day.
It’s very convenient that Kegel exercises to strengthen 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 monitor your breathing during exercise. It must be natural and even.