The Kegel exercises were invented by the genetic doctor Arnold Kegel back in 1948. The main task of the Kegel exercises is to strengthen the pelvic floor muscles. These exercises are especially important for women who have recently given birth. However, modern gynecologists believe that they should be done by all women, without exception. If you are not sure how to use Kegel Balls for exercise this guide is specially crafted for you.
Anxiety symptoms after kegel exercise is the key to Kegel exercise success. Kegel exercises are based on the main property of muscle tissue – it is able to stretch if necessary. Remember how much the uterus and abdomen increase during pregnancy. Ideally, after the disappearance of the load, the tissue is reduced and the former form is restored. The muscles of the perineum have the same qualities, which, alas, suffer and weaken with age and after childbirth, and with each child the recovery is harder.
What are Kegel Exercises?
The muscle group that supports the bladder, uterus, as well as the small intestine and rectum is called the “Kegel muscles”, by the name of the genetic doctor Arnold Kegel, who described them in 1948. He also developed a technique that allows you to strengthen and tighten them. The basic principle of training this muscle group is the same as for other workouts – gradual, systematic, compliance with safety rules. During pregnancy and after childbirth, you should consult with your doctor. Important! Any discomfort, and even more pain during the exercise – evidence that you are doing something wrong. In this case, it is necessary to stop classes and, again, consult with the doctor.
Why do I need to Regularly Perform Kegel Exercises?
Sadly, women who give birth after 45 years of age almost always suffer from urinary incontinence and uterus prolapse. Regular classes will help delay this unpleasant state. Signs of weakened pelvic floor and perineal muscles: Incontinence of urine when the slightest tension, for example, coughing or sneezing, is accompanied by involuntary release of urine; Permanent weak leakage, which requires the use of gasket; Unpleasant feeling of heaviness or pain in the lower abdomen if there are no other diseases with the same symptom;
The deterioration of the quality of intimate life – it is difficult to get an orgasm; Omission or prolapse of the walls of the vagina and uterus. Cystitis: causes, diagnosis and treatment of course, it is important to strengthen the muscles when they have already weakened, but it would be more correct to do training beforehand, when the critical point had not come yet. Perhaps then she will not come. By the way, almost all gynecologists recommend strengthening and training the muscles of the pelvic floor before and during pregnancy, at least until the third trimester, and especially after childbirth.
A Cosmopolitan article talks about life-changing Kegel Exercises. You should read it too!
How to do Kegel Exercises
First you need to figure out exactly where the muscles that we will train are located. In order to feel their reduction and take under conscious control there is a simple method – in the toilet, in the process of urination, stop the stream and hold it for a while, then release. For this process are the same, you need the muscles of the pelvic floor. It is necessary only to determine the muscle group, it is impossible to do the exercise itself during urination, you can achieve the opposite effect Exercise is necessary with an empty bladder. First, remember the sensations when you stopped the urine stream and repeat it. It is important not to strain the muscles of the abdomen, buttocks, and thighs – otherwise there will be no effect.
There is another method to influence the muscles – to imagine that there is a small object between the vagina and the anus and try to pull it up to the vagina. Hold the muscles in tension for 5 seconds and say the phrase “twenty-four” five times and then relax. Pause for 5-10 seconds and repeat the exercise. Repeat up to 10 times. If it is difficult to immediately hold for 5 seconds or repeat 10 times, increase the time and amount gradually. There should be no discomfort during the exercise or after it. Kegel exercise is good in that it can be performed imperceptibly to others in any place and in any position – sitting, standing, lying. It is recommended to do no more than 5 sets per day, but the optimum is considered 2-3 times, for more info, visit loveballs.co.
In any case, you cannot do this by doing Kegel Exercises
The first thing you need to do when starting to perform Kegel exercises is to find the muscles you need to train. These muscles are very different from, for example, gastronomies, whose location and principle of use are obvious. Therefore, absolutely all the recommendations for the implementation of Kegel exercises begin with tips on finding the pelvic muscles, which, in fact, must be trained. 3 exercises for recovery after childbirth, which can be done from the first days And the first among these tips is to try to stop urination and thus feel the “object of training”. So: Kegel exercises can be started with urination suspension as a test exercise. But in no case you can do it regularly.
Urination is a natural process, not a springboard for training. If with the help of pelvic muscles, in attempts to train them, to suspend urination regularly, you can easily achieve the opposite effect – the pelvic muscles will weaken.
Attention to the Bladder
Never start Kegel exercises without first emptying your bladder. This, firstly, can lead to pain and cause involuntary urination, and this is a demotivating fact. Your set of kegel exercises will be much more effective if you check your bladder condition before you begin your workout.
If you have experience of yoga practice, you know how much importance is attached to breathing in yoga. Kegel exercises also require special attention to breathing. Never hold your breath while performing Kegel exercises – this makes it difficult to use the necessary muscles in the exercise. Holding your breath can cause you to strain the muscles of your buttocks, thighs, or abdomen. And the pelvic muscles will remain untapped.
Anxiety Symptoms After Kegel Exercises
Kegel exercises should not cause “force-fixing” – if, after performing a regular program, you feel a slight pain in your stomach or back, it means that you made mistakes while performing exercises. Analyze everything you do, try to find mistakes. If you cannot do it yourself, contact the help of professionals.
What is the key to Kegel Exercise Success?
Kegel exercises, as well as any other physical exercises aimed at improving one’s well-being or eliminating any problem in this case, involuntary urination and difficulties in sexual life, must be done regularly. That is – 3-4 times a day. As mentioned, Kegel exercises are convenient because you don’t need to wear a gym and go to the gym. Kegel exercises can be done in the morning, checking your email. They can be served by drinking a morning cup of coffee, exchanging news with colleagues, and even while enjoying sex.