Have you ever heard of such a person as Arnold Kegel? We advise you to learn more about it, because this scientist (in combination with a gynecologist) has developed miraculous exercises to tone up the intimate muscles of women.
How to perform Kegel exercises for women at home
There are different reasons why, mostly women, resort to Kegel exercises. Such causes are most often the following: weakening the tone of the pelvic floor muscles, and, as a consequence, uncontrolled urination. During pregnancy, the uterus or fetus can exert a significant burden on the bladder. Time before giving birth to a woman becomes quite painful. In the article, we will tell you about what complexes exist for strengthening the muscles of the vagina and how to properly perform Kegel exercises at home.
Exercises Kegel for women with incontinence
The relaxed muscles of the vagina cause involuntary urination in women. The problem of urinary incontinence occurs, as a rule, in the female half of the population.
If you experience this problem, you should definitely contact a specialist, but you can also strengthen the tone of the perineal muscles at home. Regular execution of the Kegel training complex, consisting of 5 simple but very effective exercises, will allow you to stimulate the intimate muscles of the vagina to work properly. In order to perform Kegel exercises for women, which help strengthen the muscles of the vagina, a small rug will be needed.
1 Kegel exercise : Position yourself on the rug, straighten your back. Shoulders should be maximally straightened, and the waist is pressed to the floor. The muscles of the abdomen must also be kept toned. Starting position: on the inhalation the leg rises to 90 degrees, on exhalation we extend the leg forward. If there is no discomfort, you can try to buckle the foot, as the ballerinas do. We necessarily work on inspiration and exhalation. On exhalation we bend the leg, on the inspiration - bend. Repeat the exercises on the other leg. In general, make Kegel's exercise on each leg 15-20 times. The longer you train your body, the more ways you can afford. During all exercises, do not forget to use the right muscles of the pelvis. Proper exercise will give you a feel for how the muscles of the abdominal cavity work.
2 Kegel exercise : This exercise Kegel can be conditionally called "slip". In this exercise, hands join hands. The legs are bent at the knees. Hands must be raised to the ceiling. On inspiration - lower your hands through the top to the floor, and with your foot (heel) slide on the rug until complete straightening. On exhalation grouped in the starting position for a few seconds. Repeat this exercise on both legs 15-20 times. In this exercise, you must also use the muscles of the back and abdomen. The loin must be locked in one position. If your physical preparation allows, you can perform the exercise immediately on both feet.
3 Kegel exercise : The most difficult exercise of the whole complex. You need to bend your legs 90 degrees and lift them up. It turns out a pose in the form of a highchair. The muscles of the perineum are tense. At the inspiration we raise the hips in different directions, on exhalation we reduce them back. Keep the legs parallel to the floor and do not turn the shins in different directions. Spreading the hips, you can hold them for a few seconds. Repeat this exercise 10-15 times.
4 Kegel exercise : The starting position is the same. In this exercise, we will repeat the entire methodology of the past, but here one leg remains stationary, while the other is set aside. You need to feel how the muscles of the pelvis work. Repeat this exercise 10-15 times.
5 Kegel exercise : This exercise is also quite complex. In the initial position one leg is bent and stands on the rug, the other is straightened and raised upwards perpendicular to the floor. Straighten the leg with a circle, lowering the hip first to the side, then slightly down, to the other side and up to the starting position. The extended leg should not be bent in the knee. The amplitude made by the foot depends on your training and your abilities. If you make a large circle difficult, reduce the movement of the hip, drawing a very small circle in the air. Repeat the exercise on both feet 10-15 times.
Once again, we note that all these exercises are necessary for the muscles of the pelvic floor and perineum. Therefore, the regular performance of the training complex will be effective not only with urinary incontinence, but also in general to strengthen the woman's intimate health.
Kegel exercises during pregnancy
As we have already understood, Kegel exercises for women at home contribute to strengthening and toning of intimate muscles. Muscles that are strengthened by Kegel's exercises are in the lower part of the pelvis and are responsible for controlling urinary incontinence. This process is indisputably very important for pregnant women. Because of the enlarged uterus and the weight of the growing baby, this area of the body is in tension, which can sometimes lead to bladder weakness and other problems. To do Kegel exercises, you need to correctly identify the problem muscles and exercise, actively using them. How does Kegel practice? We will tell in stages.
Stage 1: First of all, it is necessary to determine the muscles of the pelvic floor, which must be trained. During urination, you need to try to strain the muscles of the pelvic region. Evidence of the correct definition of working with the muscles of the vagina will stop the emission of urine. That is, you yourself can see how you control the process. It is these muscles that need to be activated by practicing Kegel's method.
Stage 2: Go to the toilet before starting Kegel exercises. Success depends not only on what you have correctly defined the muscles. It is also necessary to follow all the instructions correctly, one of which is the release of the urinary bladder from urine.
Step 3: Next, you need to find the most convenient position. This is the beauty of the Kegel training complexes: even a pregnant woman can fulfill them, being in the most comfortable position for her. Everything, on what the woman should concentrate attention at the moment of performance of training, - muscles of organs of a small basin and a muscle of a stomach. The latter should in no case participate in the training, otherwise the effect will be lost.
Stage 4 : It is necessary to strain the intimate muscles of the pelvic floor and record 3 seconds. Then take a short break and repeat the procedure up to 10 times for 3 seconds. If your physical shape allows, you can increase the seconds to 5-7. To make sure that the muscles of the abdominal cavity are not involved, put your hands on your stomach. He should not make any movements.
Step 5: Make sure in the same way that the leg muscles are not involved in the training process.
The main thing is, do not overload yourself and do not stop breathing during training. Do this simple exercise throughout pregnancy. Strengthening the muscles, a woman has the ability to control urinary incontinence, even if the fetus or uterus has a significant burden on the bladder. In addition, the activation of the genital muscles will also help during childbirth.
Exercises of Arnold Kegel after childbirth
After birth, the muscles of the pelvic floor of a woman lose their former tone. This not only affects negatively sexual life, but also the overall health status in general. However, there are many variations of Kegel exercises that contribute to the restoration of the function of these muscles. Some exercises are very easy, and others require little physical preparation. After a certain time, you can perform Kegel exercises for women at home. Strengthening the pelvic floor muscles is important and even necessary. Many resort to them, caring about the quality of their sexual life. But to strengthen the muscles of the small pelvis is very important for women's health in general. That's why we present you a schematic photo with one of the most effective Kegel complexes after childbirth.
Attention! About what time after the birth you can start doing Kegel exercises, you need to consult a doctor!
Contraindications
It turns out that it is not always possible for women to perform Kegel's complex. What is the contraindication for these physical exertions?
- Inflammation and infection of the sexual organs of a woman;
- recent surgery on pelvic organs;
- Do not exercise while bathing in a hot bath.
Important! As for pregnant women, the Kegel complex is contraindicated in case of previous miscarriages or premature births.
In any case, before you begin to train, you need to consult a doctor, especially if the delivery is coming soon.
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