American gynecologist Arnold Kegel has developed special exercises for expectant mothers. These exercises are more than 70 years old and all this time they have been very successful. In women who are prepared for childbirth, labor is faster and softer. Throughout life, the pelvic muscles become flabby and gradually relax. The decrease in elasticity is influenced by the fact that the level of female hormones decreases. At mummies who not time gave birth, muscles are more strongly extended, but are worse reduced. Kegel eliminated this problem by regular training.
We train the muscles of the small pelvis
With the help of exercises you can train the muscles of the pelvic floor and try to restore their elasticity. It is better to strengthen the muscles than to work on a problem later. In women with developed perineal muscles, it is much easier to push the child out, soft tissue tears and hemorrhoids develop.
Process of preparation
- Training is an alternation of relaxation and muscle tension. At the right time, it's important to relax and help the baby to be born.
- Exercises are performed with different dynamics and amplitude.
- You can engage in any situation. The main thing is to practice regularly, ideally three times a day, ideally.
- Watch your breath without delaying it.
- It is better to do some exercises, but to make them correctly. The muscles of the pelvic floor quickly become fatigued, and the load rests on the abdominal muscles, internal, buttock femoral muscles. As a result, the desired effect will not be achieved by you.
- If you find it difficult to do exercises sitting or standing, lie down.
- If possible, start training before pregnancy, then continue to do this during and after pregnancy. The body is easier to recover.
- Exercises Kegel in the pelvic organs improve blood supply and enhance sexual sensations. Thus, you combine business with pleasure.
- Before you become engaged, feel the pelvic muscles. Otherwise you will not know what you are training.
Getting Started
1 exercise
Carefully wash your hands. Place the middle and forefinger in the vagina. We will strain the muscles. Feel that the ring is compressed around the fingers. We relax the muscles and repeat the exercise three times. The muscles of the buttocks, back, abdominal press are relaxed at the same time. Keep the breathing deep and smooth.
2 Exercise
In the process of urination, stop the flow of urine. Movement is done due to the fact that we contract the muscles of the vagina, and not the muscles of the hips.
3 Exercise
Quickly squeeze and unclench the muscles of the small pelvis 10 seconds. Then rest for 10 seconds and relax the muscles. In general, repeat the exercise three times.
4 Exercise
Pull the muscles of the small pelvis and hold them for 30 seconds. Then relax and relax for 30 seconds. Repeat the exercise three times.
5 Exercise
At the maximum rate, we strain and relax the muscles, at first do 10 times, then increase the amount of stress and relaxation. We tighten the muscles and hold them for as long as possible. We relax and rest for 30 seconds. Repeat the exercise 5 times.
6 Exercise
At an arbitrary pace, we relax and strain the muscles for 2 minutes. We increase the exercise time. Ideal - the duration of the exercise is 20 minutes.
7 Exercise
Slowly count to 5, increase muscle tension. On account 5, the voltage will be maximum. A few seconds, we hold the tension, then gradually relax. Let's rest and repeat the exercise, so do it three times.
Exercise to strengthen the muscles of the small pelvis
- We stand straight, change the position of the foot, first on the fingers, then on the half-toes, we feel the foot.
- We'll put a chair next to it. Stand up straight, one hand on the belt, the other leaning on the back of the chair.
- Right foot put on the chair, the left foot rests on the fingers and stands on the floor. Let's change our legs.
- We pull in the abdominal muscles, we strain the circular vaginal muscle and repeat the movement 1, when the right leg is in the chair, and the left one is on the floor.
- A little rest and repeat the movement, when the right is on the floor, and the left leg is on the chair.
Exercise to strengthen the pelvic muscles along with the tension of the abdominal muscles gives a healing and tightening effect.