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Being a gynecologist Arnold Kegel knew the challenges faced by women after childbirth, especially multiple. For them in the first place and was invented a technique called "Kegel exercises".
As you know, very often after childbirth, women suffer from urinary incontinence, which is caused by the weakness of the pelvic floor muscles. The aim is to exercise and to tension and relaxation by muscles strengthen perineum.
In consequenceKegel exercises advised not only women but also men, and not only in connection with incontinence. It was found thatKegel exerciseshelp get rid of a number of gynecological disorders, diseases of the rectum, sexual dysfunction. Men this type of training the pelvic day also recommended for the treatment of prostatitis.
There is alsocomplex Kegel exercises for pregnant womenBy executing it, prepare internal musculature women for childbirth, but also accelerates the healing of injuries after childbirth.
Kegel exercises can be divided into three types: compression, rapid contraction and ejection. Before proceeding to the development of techniques to find at the very muscle to be trained.
The easiest way is as follows.
Need to sit down on the toilet, legs apart, and start to urinate. In the middle of the perineal muscles force required to stop a stream without moving his feet from the spot. When this is done, you will feel exactly what muscle strains while - this is the one you want Pubococcygeus muscle.
Now you can start to learn Kegel exercises
Compression
Need much strain muscles of the perineum, as during urination, before you interrupted him. Stay in this position for 3 accounts and relax.
Rapid reduction
Perineal muscles shrink and relax at a rapid pace.
Extrusion
Here it is necessary to exert internal muscles similar to how it is done during delivery attempts, but not too much. At the same time you feel the tension of the abdominal muscles and relaxation of muscles of the anus.
Starting with recommended ten repetitions of each type of exercise to 5 times per day. After 7 days it is necessary to add another exercise 5 to each group, and to do so several times until the exercise amount of each would bring about thirty to 5 times daily. Ultimately, you will have to perform 150Kegel exercises per day.
Do it sitting on the toilet does not necessarily. Perform Kegel exercises can be in any other place and position: sitting, lying down, standing up, as and when it suits you. If in the process you feel tired, you can relax a bit and continue training.
Often starting to exercise, women say that their perineal muscles almost do not listen, do not want to tighten as needed. It is a matter of practice, the farther you train, the stronger will be the feeling.
By performing these exercises regularly can strengthen the muscles of the pelvic enough day, vagina, and other internal muscles. As a result, problems such as incontinence and lack of sensation during intercourse cease to bother you. In addition, these exercises cause a rush of blood to the pelvic area, which is also useful for power and strengthen internal and external genitalia.
So why are specialists in gynecological and urological disorders such lukewarm aboutKegel exercises? The whole thing in a few incorrect interpretation exercises themselves and their implementation techniques. Firstly, many believe that Kegel exercises is the interruption of the jet during urination, and nothing more. As we can see from the description of the exercises, it is not so.
And the main reason - the technique. The fact that not only created a Kegel exercises description. Specifically for their implementation was created Kegel exerciser. This device is placed in the vagina and stay there during exercise. Moreover, the simulator was equipped with a special device that allows women to see the pressure of muscles, that is, simply put, was priborchik feedback.
Kegel himself considered the use of the simulator is absolutely essential for the success and progress in training. In his notes he wrote that seeing clearly, as pressure grows muscles inside the vagina, even if a couple of divisions, the woman received a confirmation of the correctness of their actions, and therefore the incentive for further studies.
In addition, the pubic muscles - is a group of muscles that are deeper than the other one, and the one that is responsible for the notorious interruption jet - the top of them. Drill deeper muscles that are responsible for the development of the muscle of the vagina and rectum, track with surveillance and focusing on the sensation is almost impossible.
The simulator is in itself create additional back pressure in the vagina, causing the muscles to work deeper. Today, this fact has been given more and more attention, and many experts advise women Kegel exercises is using the simulator.
To practice or not, ultimately up to you, but if you do decide better, perhaps, to heed the advice of the authorKegel exercises and use the machine.
Alexander Panyutin
Women's magazine JustLady