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How to perform Kegel exercises?
All educated and health-conscious women know that in order to preserve or restore the elasticity of their vaginal muscles, they should perform Kegel exercises. But how many actually do them? So that you have less room for excuses (I don't have time, I don't know how, it's too complicated...), Aistra offers you a short "preparation" that will introduce you to the essence, benefits, and performance tips of Kegel exercises. No more excuses!
In 1952, gynecologist Arnoldas Kägel created simple exercises for women to help prevent or get rid of urinary incontinence. At that time, he had no idea that these exercises would become effective help for women who want to learn how to regulate the width of the vagina and strengthen the vaginal muscles. Because the spinal muscle, which is trained in case of urinary incontinence, is also a muscle that protects sexuality. Women with tighter muscles notice that they reach orgasm faster and give their partner more pleasure.
When are Kegel exercises recommended?
- during pregnancy and the postpartum period;
- when you want to maintain the tone of the muscles of the perineum;
- when urinary incontinence occurs when laughing, sneezing, coughing or doing physical work;
- when you want to perform the prevention and treatment of prolapsed pelvic organs (uterus);
- when you want to maintain good, quality sexual relations.
How to perform Kegel exercises?
The main Kegel exercise is slow tension. During this exercise, the muscles that are responsible for stopping the urination process are tensed. So:
- lie down comfortably, bend your legs at the knees;
- relax;
- insert vaginal balls lubricated with lubricant into the vagina. When performing Kegel exercises, there must be resistance in the vagina - vaginal balls - otherwise these exercises will not bring any benefit;
- slowly tighten the muscles of the vagina as if to stop urination, count to three (later - to five or ten) and slowly relax;
- after relaxing, count to ten and repeat the exercise;
- for more experienced users, we recommend performing these exercises in an upright position, so that the vaginal muscles can additionally support the weight of the vaginal balls .
Kegel exercises for the prevention of urinary incontinence
Exercises to prevent incontinence should be taken lightly. To start, try doing 10 slow stretches 5 times a day (50 slow stretches in total). After a week, when you get used to the suggested initial load of Kegel exercises, you can increase it to 15 slow pull-ups 5 times a day, then 20 and finally 30 pull-ups 5 times a day (150 pull-ups in total). Over time, the duration of muscle tension can be increased to 5-20 seconds. In the further course of treatment, it is necessary to perform 150 slow stretches per day - this way you will maintain the tone of the muscles of the small pelvis. After about 4-6 weeks of regular training, the muscles of the small pelvis will strengthen, so you can expect positive changes. About 70% of women suffering from urinary incontinence who practice Kegel exercises experience a significant improvement in their health. It is important to note that the bladder must be completely empty when performing Kegel exercises. Otherwise, you will experience pain or involuntary urination. Also, do not exercise while urinating, as this can lead to a urinary tract infection.
For more detailed information, we recommend asking your gynecologist or family doctor.