How to Do Kegel exercises And Benefits
Kegel exercises strengthen the pelvic floor muscles that support the uterus, bladder, small intestine and rectum. Kegel exercises can be done by anyone, anywhere. Can be done by a man or a woman, during pregnancy, after childbirth, as well as the mother-housewife with a husband to be more romantic.Kegel exercises first was popular with flip-off landing, contract-release. Pinch mean to hold the pelvic floor muscles, while loose means releasing seteah few seconds hold the muscles.
Benefits of Kegel exercises
There are many benefits that you can get by diligently perform Kegel exercises, which are:
1. Can prevent bedwetting when you cough or sneeze.
2. Can prevent hemorrhoids or incontinence which is often experienced by pregnant women.
3. Can condition the muscles around the pelvis easier to perform its functions while giving birth through normal delivery.
4. Can make more harmonious marital relationship.
5. It can prevent the occurrence of urinary incontinence, which is difficult to control urination with age.
How to Do Kegel exercises
Before starting Kegel exercises, you
must know exactly which muscles are trained to hold and
released. To be sure, try to stop the flow of urine when
You are urinating or urinate. If you succeed
do you have mastered the movement essentially.You
contracts these muscles can make a move for 5 seconds, then
mengendurkannya for 5 seconds. Repeat this movement 4-5 times. For
advanced stages, you can increase muscle hold for 10 seconds,
and it gave off for 10 seconds.for results
maximum, you should stay focused on the pelvic floor muscles alone. Do not
Do not tense the muscles in the abdominal area, thighs and more.
Best Time Doing Kegel exercises
You can do Kegel exercises anytime and anywhere. Not necessarily in a particular room, even while riding in a car you can still do Kegel exercises. At least do 3 sets of exercises each day by the repeated up to 10 times in each set.