Kegel muscles are responsible for supporting the organs of the abdominal cavity and bladder. This exercise is particularly useful for women. Their proper condition helps to reduce the risk of incontinence after childbirth. Additionally, it provides increased satisfaction during sexual intercourse. Very often, the subject itself is completely overlooked, and yet we should pay more attention to it. Find out why it is worth practicing kegel muscles and how to prepare for it!
Kegel exercises - basic information
First question: where are they? Both women and men can sense them correctly when they pass urine, trying to interrupt the stream of urine. Tightened muscles of the urethra, rectum, and in the case of women also the vagina, these are the muscles of Kegel. If you have decided to exercise, remember that this should not be done while you are passing urine, as it can cause inflammation.
Why are we persuading to practice? Pelvic floor muscle damage can occur as a result of aging processes, but also as a result of childbirth, surgery (e.g. removal of the prostate gland in men), overweight or obesity, hard physical work. Exercises are designed to strengthen them again and, in the event of health problems, to reduce the problem of incontinence or even eliminate it completely. Those who have not yet seen it should also do it for preventive purposes. This will prevent possible later diseases, strengthen your satisfaction with your partner and prepare your muscles for childbirth.
What is Kegel muscle training? It consists of alternating crimping and loosening. This is what you should pay attention to:
While tightening the pelvic floor muscles, the thigh muscles and buttocks should remain relaxed.
Control your breathing during exercise.
It is necessary to be systematic! We do the exercises several times a day.
The first step is to slowly tighten and relax the Kegel muscles. Each of them should last for 2 seconds. The second exercise consists in tightening the muscles more strongly while supporting it for 5 seconds. After each relaxation, a strength clamp can be made - up to 1 minute. Repeat the whole exercise 5-10 times. In order to try something new, you can quickly tighten and relax your muscles.
Properly done, they can provide a significant improvement, amongst others, forever to prevent the embarrassing letting go during laughing, sneezing, coughing, or physical effort, such as running, swimming, etc., etc. In this way, they are able to provide a significant improvement, amongst others, to prevent the embarrassing letting go during laughing, sneezing, coughing, or physical effort, such as running, swimming, etc. Exercises are suitable for you if you want to improve your general health condition.
Kegel muscle training - start now
Most often we can't even say what kegel muscles are and what they are used for, let alone where they are. This is gross negligence. Exercise is extremely important for every woman after childbirth. In addition, it is worth doing them for the future when you want to avoid incontinence problems. Their prophylaxis does not require much effort. The only thing you should remember is their regularity. This is certainly not an area to be neglected. Find out more about kegel muscle training now..