How to practice Kegel exercises step by step
Kegel exercises strengthen the pelvic floor, providing multiple benefits to women and men, we will tell you how to practice them.
If you want to strengthen the muscles located on the pelvic floor , Kegel exercises are the most appropriate and effective way. Its origin dates back to the 1940s and to a doctor, Arnold Kegel. In that decade, Kegel, from whom the exercises take their name, invented a series of exercises intended, initially, for people who had problems with the leakage of urine (urinary incontinence). For example, after childbirth in a woman or after a prostate operation in the case of men . Therefore, he invented contractions that would help regain control of the sphincters.
However, with the passage of time these exercises have been improved and it has been found that these exercises had many more benefits and that they could serve other functions . By strengthening the pelvic floor, we achieve greater control of that muscle area, which in turn leads to other benefits, such as greater support for the viscera (bladder, uterus and vagina) and also an improvement in sexual relations .
In the sexual sphere , as we have said, it has great benefits for both sexes. In the case of men, the exercises help prevent premature ejaculation, therefore it is a great advantage for those who suffer it. In the case of women, it improves friction during penetration, since those vaginal muscles have been toned. This makes it easier to reach orgasm and also makes the area more sensitive.
Index
HOW TO RECOGNIZE THE CONTRACTING MUSCLES?
An exercise consists of contracting the pelvic floor muscles, but to do it correctly and make it easy for you, you need to know exactly which muscles these exercises refer to and where they are located, since it is a bit complicated. In case of not knowing it, of not being clear about what those muscles are, mistakes are made . For example, the glutes, abs, or abductors contract.
A tip to know what the muscles are is that, while you are urinating, make a stop, that is, hold your urine. By doing this, you will be contracting the muscles that are also contracted when doing the Kegel exercise , therefore, you will already have them located to perform the exercise in a normal way, since this is only a test.
REMEMBER TO MAINTAIN A CORRECT POSTURE
Finally, if you still have a problem finding the muscles, you can help yourself with a mirror. You have to place them in the perineum area, that is, in the area between the vagina and the anus. You just have to contract your muscles and, if you are doing it correctly, it will be reflected in the mirror. If not, the perineum will stay still, which means it is wrong.
HOW TO DO KEGEL EXERCISES?
1. MAINTAIN THE CORRECT POSTURE
The first thing you have to keep in mind when performing these exercises is to maintain a proper posture. Kegel exercises are performed with the person sitting or lying down . So that will be the first step, find a comfortable place. We recommend that you do them sitting on a stool or chair.
Once the site is taken, you have to put the posture. You should not make the mistake of leaning your pelvis forward or backward by leaning on the sacrum. The pelvis has to be in a neutral position . You will know if you are in the correct position because you will notice that you are leaning on the bones on which we normally sit, the sitting bones. But do not confuse this with moving the gluteal muscles, as these are not activated at any time.
Another aspect that you should take into account is not to close your legs. There are many people who, having these weakened muscles, try to compensate for doing the exercise well by closing their legs, so it is easier for them to do it, because they contract the abductors. The same goes for the abs, you should not move.
2. BREATHE PROPERLY
In addition, it is very important that these exercises are performed by breathing properly. Remember that you don’t have to block your breath. They have to be done by exhaling air. That is, the basic rule is to be relaxed.
The procedure is to take in air and exhaling is when we contract and raise the muscles. It is so simple that you can even do it by talking. So it’s very simple.
KEGEL EXERCISE
Once you are clear about these aspects, you can start doing the exercise. Remember that it consists of contracting and elevating the perineal orifices.
You will do this by following four basic points:
– Make sure you have an empty bladder before doing the exercises, that is, urinate before doing them. If you have a half-full bladder, you may feel some pain and even leak when doing them.
– Contract the pelvic floor muscles and raise the contraction. Remember that you have to do it with normal breathing and that you are not squeezing your stomach, thighs, buttocks or abdomen. You can put a hand on the belly to check that those muscles are not moving.
– Keep the muscles contracted for a time , approximately 8 seconds
– Release the contraction gently, slowly.
– Rest between exercise and exercise so that the muscles relax and you can continue with the contractions properly. 10 seconds will be enough.
The exercise must be repeated about 10 times. If done properly, repeating it 10 times and three times a day (morning, noon and night) will be enough. When a month has passed, you will notice the improvements, in the case of urinary incontinence . If you do not see that the muscles have been strengthened, then you are not performing the contraction well and you will have to stop doing it.
When you learn to do them correctly, you will realize that you do not have to do them sitting down and at home. That is, you can do them without anyone knowing at work, when you go shopping … No one will notice that you are doing the exercises and it will be a way to include them in your routine.
Dr. Tabriella Perivolaris, Sara's mother and fan of fashion, beauty, motherhood, among others, about the female universe. Since 2018 she has been working as a copywriter, always bringing to her articles a little of her experience and experience as a mother and woman.