How to do Kegel exercises?
The kegel exercises They are a technique that strengthens the pelvic floor muscles, widely recommended to prevent and treat problems such as urinary incontinence, prolapses and sexual dysfunctions. Although their practice may be simple, it is important to learn how to do them correctly to Achieve the desired benefits. In this article, we will offer you a complete guide on how to do kegel exercises, including step-by-step instructions and recommendations to incorporate them into your daily routine. Don't miss these tips to improve your health and well-being!
– Step by step -- How to do Kegel exercises?
- How to do Kegel exercises?
1. Find the Kegel muscles: Before starting the exercises, it is important to identify the muscles that need to be worked. To do this, try stopping the flow of urine while you are urinating. The muscles you use to do this are the Kegel muscles.
2. Find a comfortable position: You can do Kegel exercises sitting, lying down, or standing. Choose the position that is most comfortable for you to start.
3. Tighten your Kegel muscles: Once you have identified the muscles, slowly contract the muscles of your pelvic floor. Avoid contracting the muscles of the abdomen, buttocks or thighs.
4. Maintain the contraction: Hold your muscles contracted for 5 seconds, making sure to breathe normally as you do so.
5. Relax your muscles: After 5 seconds, slowly relax your muscles. Rest for another 5 seconds before repeating the exercise.
6. Repeat the exercise: Perform this Kegel muscle contraction and relaxation exercise 10 to 15 times in a row. You can do this exercise several times a day.
7. Stay consistent: The key to “achieving” results with Kegel exercises is consistency. As you strengthen these muscles, you will notice an improvement in the health of your pelvic floor.
FAQ
Frequently Asked Questions about Kegel Exercises
What are Kegel exercises?
Kegel exercises are a series of muscle contractions and relaxations designed to strengthen the pelvic floor muscles.
What are Kegel exercises for?
Kegel exercises help prevent and treat urinary incontinence, improve sexual function, and strengthen pelvic floor muscles after childbirth.
How to identify the pelvic floor muscles to do Kegel exercises?
To identify your pelvic floor muscles, try stopping the flow of urine while you're in the bathroom. The muscles you use to do this are the pelvic floor muscles.
How to do Kegel exercises?
To do Kegel exercises:
- Find a comfortable position, such as sitting or lying down.
- Contracting your pelvic floor muscles, hold the contraction for 3-5 seconds.
- Relax your pelvic floor muscles for 3-5 seconds.
- Repeat the contraction and relaxation process 10-15 times, 3 times a day.
How often should I do Kegel exercises?
You should do Kegel exercises at least three times a day, preferably at different times of the day.
How long will it take to see results with Kegel exercises?
Most people notice an improvement in pelvic floor function within a few weeks of performing Kegel exercises regularly.
Can I do Kegel exercises anytime, anywhere?
Yes, you can do Kegel exercises anytime, anywhere, as they require no special equipment and are discreet.
Should men do Kegel exercises too?
Yes, men can also benefit from doing Kegel exercises to strengthen their pelvic floor muscles and improve sexual function.
Can I do Kegel exercises during pregnancy?
Yes, Kegel exercises can be beneficial during pregnancy to help strengthen your pelvic floor muscles and prepare for childbirth.
Can I do Kegel exercises if I have urinary incontinence?
Yes, Kegel exercises are one of the most effective ways to treat urinary incontinence, especially stress incontinence.
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