There are a lot of complaints from women after their delivery period and the results of post pregnancy when natural childbirth is done, these being that they never again feel the same or feel the same pleasure from having sex.
This woman has worked very hard to bring solutions that constrict the vagina to its normal size, and that most women prefer the narrow vaginas because it increases the fun.
The practice of Kegel exercises method: Kegel exercises were first described in 1948. Dr. Arnold Kegel was a gynecologist who discovered a series of non-surgical exercises to relax the genital muscles. When you enter Kegel exercises in your daily routine, you will be helping in the treatment of problems in the pelvis.
The first step, processing the exercise.
- Determine the muscles of the pelvis:
Before practicing Kegel exercises, you must determine the muscles of the pelvis. And the most common and usual way to determine the muscles of the pelvis is letting the urine flow and notice where fogs. Test your muscles precisely to determine with absolute certainty what are the correct and to exercise the area between the hips and genitals.
It is recommended that you consult a doctor before practicing Kegel exercises to see if there are any medical problems that might prevent you from exercising safely.
It´s not recommended to practice Kegel exercises while urinating as this could have the opposite effect and could weaken the muscles.
- The same woman can determine Kegel’s muscles:
If you are having problems when identifying the pelvic muscles, you can use a hand mirror and place it in the bottom of the anal region and the region will be the skin between the vagina and anus. The woman can try to get her fingers into the vagina to try to stretch the muscle, making it feel increased pressure on the finger.
- Extension of muscles:
You have to work to capture and extend the muscles that are controlling the flow of urine. When you do this, you will feel slight contractions in the area and in the background, determining which the urinary tract is. And if it is the anal area, you will feel contractions in the muscles of the stomach or the back, indicating that this is not the area. You can do this 2 or 3 times during the day.
- Be sure your bladder is completely empty:
Before performing this exercise, you should make sure your bladder is completely empty and that there is no leakage. Studies have shown that having an empty bladder before practicing Kegel exercises makes the results of these much more effective.
- Be sure to tighten the muscles of the pelvic floor:
Kegel exercises should focus solely on these muscles and avoid strengthening other muscles such as the back or abdomen so you can get the best results. It is not advisable to hold the breath during the practice of these exercises, you should breathe freely during exercise and avoid the after mentioned muscles.
The correct way to achieve muscle relaxation is placing hands on the stomach during the performance of the work.
If you feel a little pain in the back or abdomen after practicing Kegel exercises, it means you’re not doing the exercises correctly.
- Get a comfortable position for the body:
You can practice these exercises both ways, either sitting in a chair or lying on the floor. Just make sure the muscles of the abdomen and buttocks are relaxed. If you perform Kegel exercises while you are lying on the floor lying back you must place your arms at your sides.
The second part, it’s time to practice the Kegel exercises:
- Put pressure on the pelvic floor for 5 seconds:
When you locate the pelvic floor muscles, you must touch them for 5 seconds. Notably, five seconds can be a lot for newbies, so we recommend to begin with pressure for 2 to 3 seconds and gradually you increase.
- Extend the muscles for 10 seconds:
The most effective way to succeed in Kegel exercises are extensions muscles for 10 seconds before repeating the exercise again because this time period is enough to relax. So before you start repeating the exercise, count from 1 to 10.
- Repeat the exercise ten times:
A group of Kegel exercises should include ten iterations that mean you’ll catch the muscle for 5 seconds and then they will relax for 10 seconds, repeating this process ten times. Valuation should be placed to ten repetitions 3 or 4 times daily.
- Pressure in the pelvic floor muscles for 10 seconds at a time:
After a period of exercise, you can increase the pressure applied to the pelvic floor muscle to 10 seconds and preferably not increase after this. This is ideal for each group to repeat 3 to 4 times daily time.
- Lift legs a bit:
One of the conditions that help in the practice of Kegel exercises is to lift the legs off the ground for 5 seconds and returned to the starting point gently. It is highly recommended to perform this procedure 10 times in a round.
Third step, time to get results:
- Perform Kegel exercises 3 to 4 times a day:
If what you want is to have effective results, you should make these exercises a part of your daily routine and practice 3 to 4 times a day. Look for it and try to bookmark it in the morning, afternoon and evening.
- You can perform Kegel exercises when you’re busy:
The most important part of Kegel exercises is that you can make it at any time and in easy ways in your desktop or while eating with friends or when you relax on the couch. Once you get memory and know where the pelvic floor muscle is, you can perform these exercises anywhere and anytime. You can insert Kegel exercises during examination-mail while not practicing these exercises during the evacuation of the bladder associated with urinary incontinence.
- You can get the results in just a few months:
If you practice Kegel exercises regularly, you will get some interesting results as it will help prevent problems in the urinary tract infections. Some women should feel frustrated by the lack of access to good results, but according to reports by the National Institute of Health, you will be able to get effective results in four to six weeks.
- You can ask for help if you do not make the exercise in the right way:
Your doctor can determine where the pelvic floor muscles are. If you have made Kegel exercises for several months and have not seen noticeable results, you should seek help from your doctor.
The doctor will use electric stimulations devices to help you determine where the muscles are.
What to do if you suffer from urinary incontinence and you want to practice Kegel exercises:
If you want to keep muscles strong and have a treatment for urinary incontinence, you should communicate your desire to practice Kegel exercises even months before to get good results.