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Kegel exercises are simple exercises based on the contraction and relaxation of a muscle group that is one of the most important in the human body: the pelvic floor muscles. The pelvis sits right between the thighs, and its muscles support the reproductive, urinary, and digestive organs.
The pelvic floor is a set of tissues that harmoniously supports all the organs in this area, including the uterus, bladder, intestines, and rectum, so weakness in these muscles can lead to loss of bladder control and the passage of gases and feces.
The pelvic muscles tend to get weaker due to childbirth, being overweight, etc. That is why Kegel exercises are essential to keep them strong and avoid embarrassing situations caused by urinary and fecal incontinence.
How do you make them?
Everything is simple. To find out what the pelvic muscles are, try to urinate and stop the urine while the fluid comes out. If you succeed, then you have already recognized the necessary muscles. Now, without urinating, try the same contraction that used to stop urine. This contraction and relaxation is the Kegel exercise.
The good thing about these exercises is that they can be done anywhere and anytime without anyone noticing. You need to hold your muscles in tension for 10 seconds, and then relax them for 10 seconds, maintaining normal breathing during both phases. In the beginning, it is easier to do this exercise while lying on your back. However, with practice, you can do them anywhere, standing or sitting.
It is recommended to do exercises 3 times a day, 10 repetitions. Avoid doing Kegel exercises while urinating, as its sole purpose was to identify the muscles and the contraction reflex. Stopping urine can cause you to not completely eliminate it, increasing your risk of urinary tract infections.
Why are they important?
They are needed to strengthen the muscles of the pelvic floor, which are practically not involved in everyday life. But despite the fact that we almost never use them, they are very important for women, as they take an active part in childbirth and prevent prolapse of the pelvic organs. Also, the implementation of these exercises will help to quickly restore tissues after childbirth, thereby contributing to the improvement of the sexual sphere.
Urinary or fecal incontinence is a problem that tends to be very common among older people, especially women. This problem is caused by weakness in the pelvic floor muscles. Kegel exercises can strengthen the muscles and thus help avoid an awkward outcome.
Contraindications:
Any inflammatory processes in the pelvic organs, postoperative conditions, bleeding, oncology.
Kegel exercises are very simple and have virtually no contraindications. That is why their regular use is a good practice for both men and women, which improves the quality of life in the long run. Results can be felt in just a few weeks.
Women's magazine