If you are a woman, you know that you need to perform Kegel exercises, which strengthen the pelvic muscles. You probably did not think that these exercises must be performed every day, and tight at the same time relaxed pelvic muscles indicate good health. According to a physiotherapist, this kind of exercise is important for both nulliparous and for women giving birth.

With these offers Kegel exercises to improve your health, if you do, there are problems such as:

Incontinence

70% of women after childbirth suffer from incontinence. This happens either immediately after delivery, or after menopause, namely at the time when hormonal changes affect the muscular tone. Strengthening the pelvic floor muscles can be effective up to 80% to stop the allocation in case of urgent need or when sneezing. Women who are actively engaged in sports and who do not have children can also suffer from involuntary discharge.

Kegel offers the following exercise: slowly squeeze the vaginal muscles upward, then relax them completely. Cutting and relaxing the muscles, count to ten. Do three sets of ten.

Improving sexual status

Strong and trained vaginal walls - a guarantee of pleasure during sexual intercourse. Kegel exercises increases blood flow to the pelvic region, which leads to excitation and release lubricant. With strong and flexible muscles increases the number and intensity of orgasms. Conversely, if the pelvic muscles tight or too compressed, sexual intercourse can cause pain. It should appeal to a physical therapist who tells you how to help your muscles relax.

Kegel exercises: Squeeze and quickly unclench vaginal muscles ten times, at the end of each approach makes the long break. This exercise strengthens the muscle fibers.

The safe course of pregnancy

During pregnancy, the hormone relaxin relaxes the muscles. This is a necessary process of preparing your body for childbirth. However, relaxation of the muscles of the pelvis can cause problems in the lower back, or pain in the sciatic nerve. Everyday Kegel exercises during pregnancy helps maintain a balance in this area and promotes faster recovery after childbirth.

Kegel exercises: try the so-called "reverse Kegel exercises." Squeeze the muscles, then relax. In order to facilitate the execution of this exercise, mentally open your buttocks. Take a long break between sets. If you do not feel relaxed, consult a specialist physiotherapist.

Intestinal disorders

Women with taut muscles of the pelvis are constipated. On the other hand, is too slack muscles can cause incontinence. Kegel exercises help strengthen the muscles relax or part of the pelvis. In addition, these exercise improves blood circulation in the art, helping the healing of hemorrhoids Hemorrhoids - how to avoid unpleasant consequences .

Recommended Kegel exercises: mentally concentrate on the anus. This may seem odd, but imagine that you are trying to keep the ball, squeeze the muscles upwards. Then relax the muscles. Repeat the exercise several times.

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