Kegel exercises, how to do Kegel exercises?

To exercise, stand up straight with your hands crossed over your shoulders, your toes at 90 degrees, and your heels are as wide as your armpits. 4 6 Clamp firmly and hold for five seconds to relax, repeat this action more than 20 times. 5 6 Simple pelvic floor muscle exercises, which can be performed sometimes on the ground.

6 6 The law of contracting for five seconds and relaxing for five seconds can be carried out while walking, riding in a car, and working office.

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"Kegel exercises" refer to a type of pelvic recovery exercise for women, increasing the muscle tone of the pelvic floor muscles through multiple contractions.

Mainly for the method of postpartum incontinence. Through this training, the function of the sphincter can be improved.

There are many kinds of so-called Kegel exercises, including stiff down, gluteal bridge.

Kegel exercises, also known as pelvic exercises, were introduced in 1948 by Dr. Arnold Kegel in the United States and are performed by repeatedly scaling parts of the pelvic muscles (now commonly known as "Kegel muscles"). Tools have been invented to aid the movement, but many have been ineffective. Kegel exercises are often used to reduce urinary incontinence and postpartum urinary incontinence in women.

The purpose of Kegel exercises is to strengthen muscle tone by stretching the pubococcygeus muscle of the pelvic floor. Kegel exercises are prescribed exercises for pregnant women to prepare the pelvic floor for physiological stresses such as late pregnancy and childbirth.

The correct approach to Kegel exercise is as follows:

1. Exercise methods.

1. Stand, cross your hands on your shoulders, toes at 90 degrees, heels as wide as your armpits, and clamp firmly. Hold for five seconds, then relax. Repeat this action more than twenty times.

2. Simple pelvic floor muscle exercises can be carried out from time to time to contract for five seconds and release seconds, which can be carried out when walking, riding in a car, and working in the office.

2. The second stage is to train yourself efficiently every day.

1. Lie flat with your knees bent.

2. Contraction of the muscles of the buttocks upward levator anus.

3. Keep the pelvic floor muscles (also known as PC muscles) contracted for five seconds, then slowly relax. After resting for five to ten seconds, repeat the contraction exercise.

4. During the whole exercise, breathe as usual and keep other parts of the body relaxed. It is possible to touch the abdomen with your hands, and if there is a tightening of the abdomen, the muscles that are moving are wrong.

Kegel Yunchun Ling Preparations Before the Move:

1. Find the pelvic floor muscles: The most common method is to suddenly hold it when urinating, and then let the muscles relax and restore the flow of urine, and the muscles used in this process are the pelvic floor muscles.

This posture of tightening the muscles is the basic movement of Kegel exercises, and it should be noted that it is not necessary to interrupt the movement of small and auspicious movements as a regular Kegel exercise in daily life, because if you do Kegel exercises in the process of urinating for a long time, it will not only not help the body to regain strength, but also weaken the muscles.

2. Empty the bladder: This is very important, if the bladder is in a full or partially filled state when doing Kegel exercises, the body is prone to pain or leakage of urine, so the bladder should be emptied before exercise.

3. Choose a comfortable position: Choose a position that you think is comfortable such as sitting on a chair or lying on the floor, and make sure you can relax the muscles in your hips and abdomen.