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Childbirth,
aging, overweight, as well as the operation can
lower pelvic muscle strength and function.
Kegel gymnastics or calisthenics is
also known as pelvic exercise ototunder useful to
improve this condition.
Kegel gymnastics is
a movement aim to tighten
the pelvic muscles down.
Furthermore, this
rewarding activity tighten the muscles under
the uterus, bladder, and bowel.
There
are management of urine to an intimate relationship
In General, the benefits of Kegel gymnastics can be specified as follows:
• Helps
maintain muscle control for urinating.
• In
men, Kegel exercisers are also useful boost sexual
performance. Moreover, tighten the
lower pelvis during sexual intercourse can help manage
the erection or delay ejaculation.
• For pregnant
women, Kegel gymnastics beneficial to smoothen the
process of childbirth.
Generally, having strong and elastic
pelvic muscles is beneficial pave the
way and prevent ephisiotomy.
Hence,
to get maximum results, Kegel exercises can be
done during pregnancy or after childbirth.
Gymnastics is very useful especially for those of you who are having problems like this:
• Do
not intentionally removing the urine when
coughing, laughing, or sneezing.
However, this
exercise is not enough to handle the conditions that had
been very severe.
• Weakening
of the muscles that control bowel movements.
• Pelvic Muscles are weakened
and widens the post-war labor which led the descent
of the womb.
Kegel
exercise can prevent from this to be happening during pregnancy.
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Hence, here are some ways to perform Kegel Exercises
Kegel exercisers don't
need difficult instructions or stages. Nor, it needs spacious room or
place and certain clothing.
For
beginners, you can do Kegel exercises while lying
down with the following stages:
• Identify
the section called pelvic muscles down.
However, the
trick is to try to stop the discharge of urine when
you pee.
The muscles holding urine that's called pelvic muscles
under you.
Identically, in men, if you tighten the
pelvis while the urinating, the bottom of your
penis will move towards the belly and testicles
are going up.
• Empty
the bladder and take the
position of lay on the flat surface.
Tighten
the pelvic muscles under you, and hold up to
5 seconds, then release.
Repeat this activity for
about 4-5 times.
Then increase the duration of
5 to 10 seconds.
•
When tightening the pelvic muscles, try to
avoid tightening your stomach muscles, thighs, and buttocks, as
well as keep breathing freely.
Repeat this
movement three times a day with a repetition at
least as much as 3x10 times.
However, avoid doing this
movement to
withhold urination for pelvic muscles can
weaken and thus at risk of severe urinary tract
infections.
To
get maximum
results, you should do these gestures every
day.
Even more, you don't need a special time and space to
do so. You can even do Kegel exercises while you
are typing, reading, or sitting on the waiting room. Only,
after your pelvic muscles is a bit toned, you can try to
proceed to
do Kegel exercises while standing or walking.
For
some pleasures, you can always use the Kegel ball.
To gain the maximum benefits of the Kegel exercises, here are things you should pay attention to;
• Bear
in mind that you must have a strong motivation to achieve the benefits
of Kegel gymnastics.
Hence, you are willing to do it regularly.
• Do Kegel exercises at the
same time each day, such as while brushing my teeth, watching
the evening news on TV, or sitting typing in the
morning.
• Pay
attention to the developments that you feel.
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However, like
all sporting activities, the benefits of Kegel can
not be felt immediately.
If
you regularly practice this activity three times a day,
generally, the benefits can be felt around 4-6 weeks
later.
Otherwise,
you can check out the movement that you have been done.
There
could be could be something wrong in your muscle movement
or training.
However,
if you still not feeling any difference within 3-4 weeks or so, then, it is
time to do consults to your own health primary care.
