4 Ways Kegel exercises correctly and 6 Benefits To Health
Kegel is the name of exercises to strengthen pelvic floor muscles, named after the inventor is a doctor of obstetrics and gynecology named dr. Kegel in 1948. The essence of this exercise is to contract the pelvic muscles and prevent muscle weakness from this.
In women, during pregnancy and childbirth, the pelvic floor muscles can be stretched and weakened, resulting in disruption bladder control for months or years after birth. In addition, older women who are overweight may also experience pelvic muscle weakness. In men, prostate surgery can weaken the pelvic muscles. Kegel exercises may also increase sexual satisfaction in men and women.
Perform Kegel exercises as part of your daily routine. You can do Kegel exercises unnoticed, anytime, anywhere, whether when you're sitting behind a desk, on the couch or even while performing tasks such as when replying to e-mail.
3 Reasons the importance of doing Kegel exercises
Many factors can weaken pelvic floor muscles are: pregnancy, childbirth, surgery, aging and excess weight. You can benefit from Kegel exercises when you:
- Often experience leakage of urine when sneezing, laughing or coughing
- Have the urge to urinate that can not be detained (urinary incontinence of urine)
- Leakage of stool (fecal urinary incontinence)
Kegel exercises can also be done when you are pregnant or postpartum to prevent urinary incontinence of urine. In addition, Kegel exercises, along with counseling and sex therapy can help women who have difficulty orgasm.
How to do Kegel exercises? Consider the following explanation:
Steps How to Do Kegel exercises:
1. Find the right muscles
To identify the pelvic floor muscles, try to dismiss urine while you are urinating. If successful, then you have found the right muscles. However, it is enough that you try it just once. Because if you do this often during urination, it will potentially increase the risk of urinary tract infections.
2. Appropriate techniques
When you have identified the muscles of your pelvic floor, empty the bladder and lean. Tighten the muscles of your pelvic floor, hold the contraction for 5 seconds and then relax for 5 seconds. Do as much as 4-5 times. You can increase the contraction for 10 seconds and followed by relaxation for 10 seconds.
3. Maintain Focus
For best results, focus on toning the muscles of the pelvic floor alone. Be careful not to bend the muscles of the abdomen, thighs or buttocks. Breathe in a relaxed and avoid holding my breath.
4. Repeat 3 times a day
You can perform for at least three sets of repetitions to 10 times per day. If you do try searching the difficulty of drawing in googel by keyword Kegel video to see the video directly.
Benefits of Kegel exercises
Here are 6 benefits of Kegel exercises:
1. Kegel exercises can strengthen the muscles that control the flow of urine (urine). It is generally recommended for men or women who have problems urinary incontinence (unable to resist BAK)
2. For women can prevent uterine prolapse (descent of the uterus)
3. regular Kegel exercises can tighten the muscles of the vagina so that the grip of the vagina on the penis during intercourse get stronger and result in increased vaginal sensitivity excitatory
4. Kegel exercises men, urge incontinence is useful to overcome the desire to urinate is so strong that it can not reach the toilet in time
5. Men also can improve the ability to control and overcome premature ejaculation and longer erections
6. In men, this exercise will lift the testis and muscle toning Cremasteric same as anal sphincter tightening. This is because muscle Puboccoccygeus (PC) starts from the area around the anus.
When you can benefit from Kegel exercises?
If you do Kegel exercises regularly and regular, then you can feel the results (such as leaking urine frequency decreases) within a few months.
Advice For Keeping Fixed Pelvic Muscle Fast
You can follow some of the following suggestions to keep the pelvic muscle tone:
- If you are overweight, try to lower it with diet and exercise. Problems in the pelvic muscles is more common in women with excess body weight
- Avoid smoking
- Lift up heavy objects carefully, using the arm to lift the weight, not your back to avoid getting hurt
- Make a low impact aerobic exercise (road) as a result of repetitive motion trauma can result in damage to the pelvic nerves and muscles
- Avoid constipation (difficult BAB). Straining may cause damage to muscles and nerves. Consumption of foods high in fiber and drink at least 8-10 glasses per day.