Kegel exercises, which you hear about very often, are exercises that are performed on the pelvic floor for both women and men. The question arises what these exercises are for.

What are Kegel exercises or intimate gymnastics for?

Kegel exercises, often heard about, are used to strengthen the pelvic floor muscles, that is, those that serve to substantially support the bladder, uterus, and rectum. Having a tonic pelvic floor helps prevent some disorders such as, for example, stress urinary incontinence, but not only: performing Kegel exercises regularly and correctly can also benefit from urinary loss due to natural childbirth, menopause and prolapse of the the pelvic organs when in softness, that is, the condition in which the pelvic muscles lose tone and are too relaxed.

These exercises to strengthen the pelvic floor, named for their creator, the gynecologist Arnold Kegel, consist of contracting and relaxing the pubococcytic muscles according to certain sequences. The first time it would be better to perform these pelvic exercise exercises with the help of a specialist, so to locate the muscles to train and learn to perform the exercises correctly. Afterwards, Kegel exercises can be performed safely at home at any time of the day, it is important to practice them so that the first results can be seen after a few months.

Kegel exercises: how to find the right muscles

The muscles used for Kegel exercises are the ones that come into play when the flow of urine is interrupted during urination (this exercise, however, should only be done to locate the right muscle, otherwise it may interfere with bleeding normal bladder and increase the risk of urinary tract infections). As already mentioned, the best way to find the right muscles to use is to contact a specialist who can help, for example thanks to biofeedback, a technique that allows you to measure the contractions of the muscles in the affected area. use of a probe.

The Kegel exercises technique

Once you have properly tracked your pelvic floor muscles for exercise, you can begin to perform Kegel exercises. You first have to empty your bladder and then, lying on your back, you can begin to contract these muscles, counting to five and then relaxing them for ten seconds. The entire sequence would be repeated four or five times a day, two or three times a day; continuing the workout you can get to hold the contraction for ten seconds and repeat the sequence ten times lower.

When doing this exercise it is important to be careful not to contract other muscles and to avoid stopping your breathing.

Kegel exercises and urinary incontinence

Kegel exercises are very helpful in relieving stress urinary incontinence because they strengthen the pelvic floor and bladder muscles by repeatedly contracting and relieving the affected muscles, leading to a reduction in involuntary loss of urine.

This particular type of gymnastics is also indicated in case of mild prolapse of the pelvic organs.

Kegel exercises and pregnancy

Kegel exercises are also recommended for pregnant women to prepare the pelvic muscles at birth. The muscles will be more toned and, during the nine months of pregnancy, these exercises will help prevent and minimize problems such as urinary incontinence and hemorrhoids.

Some Kegel exercises for women: Pelvic gymnastics

Some simple Kegel exercises are recommended for women, to be performed at any time of the day once the basic technique is learned.

• Exercise 1: Sit with your knees bent and your feet firmly grounded. Put a towel between your knees and squeeze, to train your pelvic floor and inner thigh muscles.

• Exercise 2: stretch your legs together, feeling the ischi pushing the ground. Using your abdomen, lift your pelvis slightly, lifting the right buttocks first, then the left and moving it forward and then back. Don’t forget to contract your pelvic floor muscles as well.

• Exercise 3: With well-earthed floorboards, crouching, extending the legs as far as possible. Place your elbows close to your knees and clasp your hands, then contract your pelvic floor muscles by breathing in and deconstructing your pelvic floor by exhaling. This exercise can be particularly helpful during labor.

Men can also perform Kegel exercises:

• Exercise 1: contract the pelvic muscles in a coma to stop the flow of urine, keep it contracted for about 5 seconds and then relax. This exercise should be repeated about 10 times twice a day.

• Exercise 2: Contract and pull the muscles around the anus and urethra inward, contract for 5 seconds and then relax. It is repeated for 8 or 10 times.

• Exercise 3: Perform 5 to 10 quick pelvic muscle comntractions. It is repeated at least 5 times a day.

We leave a tip, do not overdo it and strain the pubeococcygeus muscle! And you should not prolong the exercises more than those indicated. Kegel exercises if performed in the correct way do not cause discomfort or pain. Although if there are doubts, we advise consulting with the gynecologist or urologist.

Samantha Robson
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Dr. Samantha Robson ( CRN: 0510146-5) is a nutritionist and website content reviewer related to her area of ​​expertise. With a postgraduate degree in Nutrition from The University of Arizona, she is a specialist in Sports Nutrition from Oxford University and is also a member of the International Society of Sports Nutrition.

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