How to perform Kegel exercises to strengthen the muscles of the pelvic floor?

Kegel exercises to strengthen the muscles of the pelvic floor contribute to overcoming the violation of the functions of the genitourinary organs, for example, prostatitis, urinary incontinence. They allow you to regulate sexual functions, such as ejaculation, erection, orgasm. And also help get rid of diseases of the rectum, for example, incontinence of feces, hemorrhoids, etc. In women, the inefficiency of these muscles is expressed by dull sensations during sexual intercourse, as well as air in the vagina with sexual contact and unpleasant sounds during its release. Even if you have not observed signs of weakness of these muscles, it will be very useful to develop them further. With the help of these exercises, the supply of blood to the pelvic organs improves , their anatomy is restored, and the prevention and treatment of venous stasis is created. Strengthening the vaginal muscles will help improve the condition in chronic inflammatory processes and lowering the walls of the vagina, hypoplasia of the genitals, urinary incontinence, will avoid problems with bearing, prepare for childbirth and bring bright colors to your sex life: increase sensitivity during sexual intercourse and strengthen self-control of orgasm .

Gynecologist Arnold Kegel in the 1940s developed an excellent basic program for the development of pelvic muscles, which was intended for the treatment of urinary incontinence. Kegel's method consists in performing three types of exercises: pushing, contraction and slow compression. Consider everything in order.

Kegel exercises to strengthen the muscles of the pelvic floor
To determine which muscles we will train, we need to do the following. During urination, try to hold the jet. Those muscles that you use at this moment will be used during the exercise.

Slow Compression

To perform the first exercise, strain the muscles the same way as with a delay in urination. Slowly count to three, relax. You can complicate the exercise by clamping the muscles from 5 to 20 seconds, and smoothly relax them.
Exercise "Lift". Begin to climb smoothly on an imaginary "elevator" - lightly pinch muscles (1st floor), hold for 3-5 seconds. Rise further - pinch harder (2nd floor), hold. Continue in the same spirit, gradually increasing the compression to the limit - each individual - from 4 to 7 floors. To descend downwards it is necessary similarly, step by step delay muscles on each floor for a couple of seconds.

Abbreviations

Strain and contract muscles as quickly as possible, that is, perform frequent contractions.

Pushing

Moderately tense down. For women, an analogy is given for labor in labor or in stools, and for men, with stool or urination. Kegel exercises to strengthen the muscles of the pelvic floor using the method of ejection cause tension of the anus and some abdominal muscles.

To begin with, do 10 exercises of each kind - compression, ejection and contraction. Do them every day five times. After a week, increase the number of exercises to 15 and continue to perform them five times each day. Thus, adding 5 exercises every week, you need to reach 30. After that, in order to maintain a tone, perform at least 5 sets per day.

It is very convenient that Kegel exercises to strengthen the muscles of the pelvic floor can be performed while watching TV, driving a car, lying in bed or sitting at a table - at any time convenient for you.

Do not forget to follow during breathing exercises. It must be natural and smooth.