Kegel exercises are an exercise way towards pelvic floor muscles. Exercises work well for both health and sexual activity in both sexes. Practicing Kegel exercises regularly will give the practitioner great results.
Pelvic floor muscles weaken with age, like all other muscles. Weak pelvic floor muscles can lead to urinary incontinence, in which urine leaks when you cough, sneeze, or lift heavy objects, or exertion.
Problems with pelvic floor muscles can also be the result of muscle tension and prolonged stress, even musculoskeletal problems in the back and hips. Stress can cause acute pelvic pain or frequent urination, leakage, urination or difficulty defecating. You may also have pain in the area below the waist or during and after intercourse.
Women who exercise Kegel regularly gain many benefits, including:
Sexual experience is stronger and easier to orgasm; increase sexual feelings; help overcome urinary incontinence, urination; vaginal or pelvic pain during intercourse; increase blood flow to the pelvis, help postmenopausal women maintain lubrication; recovery after vaginal delivery (in France, Kegels exercises are an important part of postpartum care); Apply in cases where women suffer from pelvic pain.
Before practicing Kegel, determine the area of the pelvic floor muscle.
Improve erectile dysfunction and delay premature ejaculation; increased control of ejaculation; prolong orgasm and enhance pleasure in sex; improve bladder control, especially when older. Urinary incontinence, urine leakage occurs when sneezing or coughing, can be significantly improved; Apply effectively in people with prostate problems. For surgical patients, exercises can be performed to enhance muscle weakness due to disease or surgery.
First of all, determine the area of the pelvic floor muscle . The easiest way to do this is when you are urinating, the muscles that control urine flow by actively stopping mid-urination. While you are doing this, focus on pelvic floor muscles. Many people are often confused with gluteal muscles or thigh muscles. Ensure that there is no movement of the abdominal muscles and very little movement of the buttocks while performing Kegel exercises.
Women can find this muscle by placing a finger (clean, lubricated) inside the vagina and seeking to tighten the muscles around the finger. You will feel these muscles like lifting or narrowing your vagina.
Men can locate pelvic floor muscles that need their workout by inserting a lubricated finger into the rectum and try to shrink it without tightening the buttocks, thighs or abdomen. You may also feel your waist tight but this is not the place to focus during exercise.
Make sure the bladder is completely empty before starting the Kegel exercise. This is very important. When your bladder is full or has urine, you will feel pain when doing Kegel exercises and may even leak urine.
For some people, it may take several weeks or even months before a good improvement. It is important to maintain daily exercise. For most patients, improvement is noted after 3 months.
Can be set on a flat surface.
Kegel exercises can be practiced anywhere, anytime when you have mastered them. However, when you first practice, you can find a comfortable plane to sit or lie on.
Hold or squeeze the pelvic floor muscles for 3 seconds, then relax for 3 seconds. Make sure not to tighten your stomach or thigh muscles and don't worry if you can't last for 3 seconds on the first try.
To try more advanced exercises, practice increasing the time you are holding up to 5 seconds.
Repeat this whole process 15 times in a session. It is best to do them every day, according to the regular schedule. The prompt can be installed on the phone.
As you improve, you can increase Kegel sessions to 3 sessions a day. Each week, increase your holding time by 1 second until you can contract for 10 seconds for each Kegel exercise.
Women can try combining Kegel balls, small balls that you insert into the vagina to exercise pelvic floor muscles. Currently, the market also has stimulating devices suitable for Kegel exercises. However, these devices often aim to create pleasure in sexual activity.