Kegel exercises, also known as pelvic floor exercises, are repetitions of contractions and relaxations of muscles in the pelvic floor. These exercises can help both men and women with a variety of conditions, including urinary incontinence, sexual dysfunction and pelvic pain. Kegel exercises are easy to do, and you can do them anywhere since you don’t need any special equipment. In this article, we will teach you how to properly do Kegel exercises.

Firstly, find the right muscles. The pelvic floor muscles are the ones used to stop urinating mid-stream or preventing passing of gas. These are the muscles you want to focus on when doing Kegel exercises. One way to find these muscles is by imagining you are trying to stop urinating mid-flow. The muscles you used to do this are the ones you should contract during Kegel exercises.

Once you have found the right muscles, empty your bladder. You don’t want to perform Kegel exercises with a full bladder because it can lead to urinary tract infections or other complications.

Now that you have found the right muscles, contract them for three seconds, then release them for three seconds. Repeat this cycle ten times in a row, for a total of thirty seconds of exercise. Do this three times a day. As your muscles get stronger, you can gradually increase your contraction times by one to two seconds until you can hold them for ten seconds at a time.

It is essential to breathe normally while doing Kegel exercises. Do not hold your breath, this can raise your blood pressure and reduce oxygen to your body; neither of these physiological side effects would be productive if you are attempting to improve your bladder control muscles.

One of the mistakes that people make when doing Kegel exercises is squeezing the wrong muscles. Be sure to isolate the right muscles and visualize the sensation. You may find it helpful to use a mirror to see the movement of your muscles, or using your fingers to feel the contractions of your pelvic floor.

To make your Kegel exercises more effective, try to incorporate them into your daily routine. You might consider doing them when sitting at your desk, brushing your teeth, watching TV, or other routine tasks.

As with most exercises, consistency is key. Do not expect instant results, it takes time and consistency to see a difference. Aim to do Kegel exercises every day, and keep track of how long you can hold the contraction to monitor your progress. You might see the difference in as little as four to six weeks.

Lastly, there are several apps or tools you can use to help you with your Kegel exercises. There are a variety of tools for men and women, including weights you can hold with your vaginal muscles. However, if you experience any pain or discomfort when performing Kegel exercises, consult your doctor.

In conclusion, Kegel exercises are easy to do and can do wonders for your pelvic floor muscles. These exercises can help you with conditions like urinary incontinence or pelvic pain, and they can even increase your overall sexual well-being. When done correctly and consistently, Kegel exercises will benefit you in the long run.

Quest'articolo è stato scritto a titolo esclusivamente informativo e di divulgazione. Per esso non è possibile garantire che sia esente da errori o inesattezze, per cui l’amministratore di questo Sito non assume alcuna responsabilità come indicato nelle note legali pubblicate in Termini e Condizioni
Quanto è stato utile questo articolo?
0Vota per primo questo articolo!