Kegel exercises are known for their effectiveness in increasing the strength of the pelvic floor muscles, improving symptoms or even eliminating urinary incontinence and pelvic organ prolapse or descent.
Its constant practice benefits the enjoyment of sexual relations, because they help to maintain the proper functions of the intestines, the bladder and the female sexual and reproductive system.
Surely you have heard about Kegel Exercises, but you have never delved into them, nor have you tried to try a routine as you follow the one in the gym.
The time has come to pay attention to these exercises aimed at strengthening the pelvic floor muscles , because they can represent the determining factor for improving and maintaining your health and your intimate life in the future.
In the 1940s, the American gynecologist Dr. Arnold Kegel introduced the public to the concept of exercising the pelvic floor muscles, after which the exercises were named "Kegels."
Kegels are known as one of the best ways to increase the strength of the pelvic floor muscles, improve symptoms or even eliminate urinary incontinence, prolapse or descent of the pelvic organs, while improving the enjoyment of relationships. sexual; by helping to maintain the proper functions of the intestines, the bladder and the female sexual and reproductive system.
The pelvic floor muscles normally relax only when you urinate and tighten to stop the flow. This is possible because in the pelvic area there is a band of muscles that extends from the inside of the pubic bone to the anus and weaves around the vagina, urethra and rectum. This group of muscles helps to indirectly control bladder (detrusor) muscle contractions and urethral pressures. And although this all sounds quite abstract, at the end of the day these exercises end up being very beneficial for your female intimate health.
One of the most important things to keep in mind is that Kegel exercises will help you keep your pelvic floor muscle function in tone. And in cases where they are already affected, they will help you restore this function before it is permanently lost, reducing the symptoms of urinary incontinence (involuntary loss of urine) and vaginal flaccidity or laxity that can cause loss of enjoyment of the sexual intercourse by reducing the friction of the penis inside the vagina .
Benefits of Kegel Exercises
- They help to have more pleasant sexual relations , both for you and your partner.
- If you are an athlete , with Kegel exercises you tone the pelvic floor, counteracting the impacts that sport produces on this muscle and preventing the risk of urinary incontinence, among other dysfunctions.
- With Kegels you will reduce the risk of suffering from a prolapse . And if you've already had it, you'll help reduce its symptoms.
- If you are pregnant , by exercising your pelvic floor you will have an easier delivery and you will avoid urine losses in the last trimester. In addition, you will benefit the process of recovering the tone of your pelvic floor in the postpartum period.
- If you suffer from urinary and/or fecal incontinence, you will reduce the symptoms of this pathology.
- The hormonal changes of the menopause can affect the tissues of your pelvic floor, with these exercises you prevent possible derived dysfunctions.
- If you have undergone surgery for any pelvic floor pathology , Kegel exercises will help you during post-intervention rehabilitation.
- They increase blood flow in the genitals and can help improve sexual desire and vaginal lubrication.
Step by Step of Kegel Exercises
The recommendation is that you incorporate the practice of Kegel exercises into your daily routine to enjoy its many benefits. Here is a simple getting started guide:
First, learn to recognize the pelvic floor muscles . Here are several options to do so:
- Try stopping the flow of urine in the middle of the process, so that you feel and become aware of the area that you should work on.
- Pretend you are trying to contain gas, clench the muscles you would use. If you feel a pull, you are squeezing the correct muscles.
- You can also imagine that you are sitting on a marble and you want to pick it up with your vagina.
- Or you can lie down and insert a finger into your vagina. Then you squeeze like he's trying to hold in the pee. And if you feel like the skin around your finger is tight, you're squeezing your pelvic muscles correctly.
Before starting the exercises you must have an empty bladder .
- Start by tensing your pelvic floor muscles for 5 seconds.
- Then relax them for 5 seconds.
- Perform 5 reps on your first day.
- And as you gain confidence in the routine, you can try increasing to 10 seconds at a time, relaxing for 10 seconds between contractions.
Pay attention to the "NO":
- Do not press the muscles of the abdomen, thighs or buttocks during the exercise.
- Do not hold your breath. On the contrary, breathe freely so you don't get stressed.
- Repeat 3 times a day : with 10 repetitions each.
- Be patient . Don't give up the first time. It only takes 5 minutes, three times a day. You may not notice improvements in your bladder control for 3 to 6 weeks.
It is a matter of attention and setting the necessary alarms so as not to forget the routines. With willpower and dedication, Kegel exercises really do work to improve your intimate health.
If you consider that you need a guide that allows you to do Kegel exercises with proper monitoring and guidance, we recommend you purchase the VagiYoga™ vaginal exerciser , which helps you tone and recover your pelvic muscles permanently, observing your progress through a follow-up schedule. With the additional function of massages, with different levels of intensity, modalities and challenges. All this controlled by its own APP (Android and IOS).
Learn more about the benefits of VagiYoga™ here.