Contents:
- Medical Video: Better Kegels: How to do kegel exercises, and why they work
- The correct Kegel exercises
- Things to watch out for before doing Kegel exercises
Medical Video: Better Kegels: How to do kegel exercises, and why they work
Gymnastics Kegel was developed in the 1940s by Dr. Arnold Kegel, an obstetrician from the United States. Kegel exercises are pelvic floor exercises that have many benefits, both for men and women. Kegel exercises are useful for strengthening the pelvic floor muscles, such as the uterine muscles, bladder and large intestine. By doing Kegel exercises, you can prevent and treat urinary incontinence, hemorrhoids, and other lower pelvic problems. Kegel exercises can also help close the vagina after labor.In men, urinary incontinence can worsen if men have had prostate surgery. Check out the correct Kegel exercises below
The correct Kegel exercises
Kegel exercises can be done while lying down, sitting, standing, or walking. But if this is the first time you try Kegel, you should do it while lying down by bending your knees. This position will minimize the gravitational force so that your body becomes more relaxed.
- Look for your lower pelvic muscles first. To find out, you can try to stop the urine when urinating. Muscles that can hold urine are called the lower pelvic muscles.
- Perfect your technique. Tighten your lower pelvic muscles, hold contractions for five seconds, then relax for five seconds. Try four or five times in a row. Practice so that the muscles can contract for 10 seconds at a time, then relax for 10 seconds.
- Try to focus on tightening your pelvic floor muscles to get the best results.
- During tightening the pelvic muscles, do not hold your breath and do not tighten the abdominal muscles, thighs, and buttocks.
- Relax your lower pelvic muscles for 3 seconds.
- Repeat three times a day, and try to do 3 sets and 10 reps.
Things to watch out for before doing Kegel exercises
Don't start and stop your urine flow using Kegel exercises. Doing Kegel exercises when urinating can cause urination to be incomplete and can increase the risk of urinary tract infections.
If after gymnastics,your stomach or back hurts, maybe your Kegel exercises aren't right.Don't do excessive exercise. Stretching the muscles too hard can cause muscle cramps and cannot function properly.
In addition, not everyone is recommended to do Kegel exercises. For example if you have certain health conditions. Consult your doctor first for more accurate advice on your condition.
In certain cases, Kegel exercises are also not the main treatment to deal with various health problems. Kegel exercises cannot replace a doctor's visit. You may still need certain medications or medical treatments to treat your illness or your health condition. This exercise is only done as a support for you to recover faster and as an effort to prevent urinary problems and sexual problems.
