Kegel exercises to support the pelvic floor muscles

Kegel exercises

When I was explaining pelvic floor disease several times, I introduced that it is good to do Kegel exercises regularly. Kegel exercises effectively strengthen the pelvic muscles and anal sphincter by contracting and relaxing the muscles. In particular, it is good for women who have weakened pelvic muscles due to various causes such as pregnancy, childbirth, and aging to continue doing Kegel exercises regardless of age.

Why you should do Kegel exercises

The pelvic muscles are responsible for safely supporting internal organs and maintaining the stability of the pelvis.

It is important to prevent weakening of the pelvic muscles through exercises and maintain and strengthen the current state by exercising regularly every day. Cenforce 100 and Vidalista 60 can help improve physical health.

How to contract the pelvis

When it comes to pelvic contraction, many people often give strength to the buttocks or thighs. Also, there are cases in which the stomach is pushed forward with strength, but incorrect posture that applies strength to other parts of the body can have the opposite effect.

How to do Kegel exercises

There are various ways to do Kegel exercises, such as standing or lying down. The easiest way is to sit with your legs crossed or to stand on your crutches while washing dishes and tighten your anus. However, it is recommended that you perform Kegel exercises in an appropriate position depending on the situation or the position you are comfortable with.

Kegel exercises are done while lying down.

Lie on your back with your feet facing the ceiling, with your feet slightly wider than shoulder-width apart. In this state, relax your body and contract your pelvic muscles for about 5 seconds. When contracting the pelvic muscles.

Kegel exercises are done while lying down

Again, lie down with your feet shoulder-width apart and your hands next to your hips. In this position, bend your legs and pull your feet toward your buttocks. As you inhale, slowly lift your buttocks and contract your pelvic muscles.

This pose is more effective in feeling and pulling your pelvic muscles. When getting off, slowly lower your body to the floor in the order of your shoulders, back, and hips to release your strength. Similarly, do 10 repetitions of contracting and relaxing for 5 to 10 seconds.

Kneeling kegel exercises

This movement you can quickly see in yoga, repeating 10 repetitions of contracting and relaxing for 5 to 10 seconds.

Standing kegel exercise

You can easily do this while standing if you are constrained by the location. Stand in a straight line and hold a chair, wall, or table to balance your body.

If your stomach or buttock muscles move during exercise, you are not working out properly. In other words, since it is very important to contract only the health in Kegel exercises,  it is recommended to learn how to contract by holding it for 1~3 seconds at first. It is recommended to do it three times a day, 10 to 15 times at a time, but it is always important to exercise consistently as a habit. Vidalista 20 to prevent men’s problems.

While it is true that Kegel exercises can help with men’s contractions, they are not perfect for strengthening weakened muscles. In other words, if there are several symptoms caused by pelvic floor disease, it is important to relieve the symptoms through treatment and then maintain the current condition through exercise or slow the progression of symptoms!

Pain and Kegel Exercises

Kegel exercises should not cause pain. Most people find them simple and relaxing. But using the wrong muscles during male Kegel exercises can cause pain.

If you have back or stomach pain after doing these exercises, you may be overtiring yourself and using your stomach or back muscles instead of your pelvic floor muscles.

I introduced that it is good to do Kegel exercises regularly. Kegel exercises effectively strengthen the pelvic muscles and anal sphincter by contracting and relaxing the muscles. In particular, it is good for women who have weakened pelvic muscles due to various causes such as pregnancy, childbirth, and aging to continue doing Kegel exercises regardless of age. but it is always important to exercise consistently as a habit.

For this, I recommend two training programs that I have personally followed and have been very conclusive.

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By Admin

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