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How To Easily Perform Kegel Exercises to Women

Implement Kegel exercises for women has many benefits. Especially for a woman who has a decreased ability in berkemihnya system. Symptoms decreased ability to control urination capabilities in the medical term is called urinary incontinence.


Urinary incontinence conditions experienced by 30-40% of women at a young age, and increased by 50% in elderly women. This can happen due to several factors such as age, weight lifting habits, obesity, pregnancy and childbirth normal and caesarean section will trigger a decline in the ability to control the lower pelvic muscles.


If you are a woman, below the pelvic floor muscles simply can not be seen directly, but this muscle can be driven awake and able to be trained as well as the upper arm muscle.


Finding Pelvic Muscles Down the Kegel exercises for Women It is important for you to know and find out exactly where your lower pelvic muscles before carrying out gymnastic and achieve maximum effectiveness of the Kegel exercises.


How to find the pelvic floor muscles under the easiest is to position yourself sitting, or lying flat on a comfortable mattress or mat. With closed eyes, concentrate your focus on the area of ​​urination or femininity, take a deep breath and move your lower pelvic muscles such as contraction, flanking or squeezing, hold for 5 seconds and then release. Avoid moving the thigh muscles, buttocks and abdomen due to lower pelvic muscles do not cover that area.


Another way to find the pelvic floor muscles below is when you're urinating. Try to resist the flow of urine out, then release the prisoners and allow urine to flow.


The location where inmates give is the location where the bottom of the pelvic floor muscles are located. Rehearse this way once a week, so as not to disrupt the normal process of emptying the urine in the bladder.


Once you can determine the position of the pelvic floor muscles down properly, then the Kegel exercises for women can be trained further.


How do Kegel exercises How to Easily Implement for Women?


Kegel exercises for women can be done easily and at any time. The basic movements carried on their backs. Movement of variation can be implemented with assistance when working in an office chair, relax while watching television or listening to music, even while driving. Kegel exercises have the concept of contraction and the same basic movement. Presented the following 7 easy steps to implement Kegel exercises for women:


    1. Position the body stretched out on the floor with the position of the shoulder and head cushion refuted by tools.

    2. Position the hands are at your sides with your palms touch the floor face down.

    3. Open the width of both feet about 30 cm, knees bent with feet flat on the floor position.

    4. Hold the contraction movement, flanking or squeezing the pelvic muscles under

    5. Avoid stressful or move the thigh muscles, buttocks, and abdomen at the base of this movement

    6. For the slow movement, contract your pelvic floor muscles down slowly and continuously for 5 seconds , release prisoners and relax for

    5 seconds. Repeat this movement five times, then gradually increase until it reaches 10 seconds on the movements of contraction and relaxation.

    7. For a quick movement, contract your pelvic muscles down for 1 second and release 1 sec. Repeat five times. And as the slow motion replay perbanyaklah rapid contraction gradually


Exercise regularly, but right on target provides a good effect for the ability to lower your pelvic floor muscles. Have a neat schedule and reminders to help you practice. As well as an evaluation done at month 3.


If necessary visit a doctor, physiotherapist or nurse ask you if after 3 months of Kegel exercises an easy way for this woman your condition does not improve.


Practice make it perfect and consistency is the key to success! Variations movement of Kegel exercises for Women


In addition to the basic movements of Kegel exercises. There are several variations of movement that you can try to execute (source: lasealwin).


1. The first technique


  • Knot sitting on the mat with the heel resting on, and put his hands behind his back


  • Spread foot on the mat, hips thrust forward do the basic movements Kegel (flank or squeezing the pelvic floor muscles) one round


  • After completion of lowering your hips and repeat several times for maximum results


2. The second technique


  • Position the body sat on a comfortable mat, place your hands on your hips, straighten your leg forward and widen (open a little wider than hip) with the toe facing forward


  • Push the hips up and let it decompose head down while carrying out basic movements


  • Kegel (flank or squeezing the pelvic floor muscles) one round


  • Repeat several times for maximum results


Common Errors in Implementing Kegel exercises for Women


Results showed 50% of women are not able to complete the Kegel exercises properly with only the instructions written or verbal instruction alone. Here are some common errors and solutions to overcome them.


1. Using the wrong muscle


Kegel exercises are really not using your thigh muscles, abdomen and buttocks. Patiently practice you will be able to distinguish the lower pelvic muscles must be used in this Kegel exercises. If still in doubt, consult your doctor, physiotherapist or nurse.


2. Not doing variations


Variations in doing Kegel exercises are necessary to obtain maximum results. Slow motion and fast motion, combined with the first and second techniques.


3. Do not set timetables


and targets achievement It's important to have a schedule and the target achievement in implementing Kegel exercises for women. Contractions were too little will not give a positive effect, and too often will cause fatigue and pain in the lower pelvic muscles.


4. Lack of consistency


The best schedule to practice Kegel exercises is 5-10 minutes shortly after waking in the morning. Consistent-kan this time to get maximum results.


5. Too soon surrender before visible results


Many women start Kegel exercises to expect instant results. In fact, it takes at least 3 months of consistency and gradual to get good results.


Based on the anatomical function of the pelvic floor muscles under not only serves to regulate the elasticity of urinary tract. It also regulates muscle muscle your female organs. Implement Kegel exercises for women routinely proven to assist in toning the feminine area. Kegel exercises is also one pregnancy safe exercises, recommended and assist the delivery process. Similarly, an article about how to easily implement Kegel exercises for women. Good luck !

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