What is the right way to exercise Kegel exercises? How to avoid minefields?

Kegel exercises, also known as pelvic exercises, are exercises of the pelvic floor muscle groups, and it is named after a doctor named Kegel. Kegel exercises are not only for the recovery of mothers after childbirth, but also for all adult women, especially middle-aged women.

Most people do Kegel exercises in the wrong way, first of all, I ask you a question, what kind of situation is the pelvic floor muscles good? The answer is yes, the pelvic floor muscles are certainly not the tighter the better, the normal muscle elasticity is relaxed to a degree, it is elastic, when contracting and relaxing, to achieve complete tightening, complete relaxation, when the pelvic floor muscles are in the case of excessive tension, the muscle tension is easy to fatigue and cramps, every contraction, every time can not be completely relaxed, so there is a proportion between retraction and release, there must be a certain rhythm between exhalation and inhalation, for example, when inhaling, I used three seconds, when I delegated, I might use it for four or five seconds, so I have to train at that ratio.

The training of pelvic floor muscles should not be excessive, it should be relaxed and gradual, just like you can't eat a fat man in one bite, for example, just like running, you can't say that I want to run to the point where I can't run, run two kilometers, three kilometers, five kilometers every day, gradually increase the intensity of his training, and slowly you will find his perceptual strength. To do Kegel exercises, you should cooperate with the upper looking down breathing, that is, when you inhale, you should sink into the dantian, your little stomach will bulge, and when you exhale, your whole body will relax, and your mouth will be spit out, and the abdomen will be tightened at this time, and then your pelvic floor muscles will contract the action, as if squeezing the entire abdominal cavity to expel the air in the abdominal cavity. Therefore, the correct Kegel exercise method is to puff up the lower stomach when you inhale, relax the body when you exhale, and contract the pelvic floor muscles.

Don't just do the urine holding action or the levator ani action, you must clear the bladder before training, the bladder is full, the tension of the pelvic floor muscles is relatively poor, which is not conducive to the training effect, and will also lead to urinary tract infection. In fact, for men, there is also a certain effect, men only need to repeat an action, if you can't tell which muscle is the sphincter, men can try to cut off the urine flow when peeing, and feel the obvious tightening of the muscle group is the muscle we need to exercise.

Tighten the pelvic floor muscles, hold for 5 seconds, relax the muscles, hold for 10 seconds, and repeat the exercise 10 times. Before doing this exercise, be sure to urinate, find the pelvic floor muscles, and do not do it too many times a day.

It is light exercise, through exercise, to improve their sense of labor, so exercise is to pay attention to the action, the action can be standardized.

Don't hold your breath, squeeze your hips or thighs, or push down instead of perineal contraction and up. 1. Kegel exercises, also known as pelvic exercises. By repeating the scaling of the pelvic muscles, the pelvic muscles are performed.

The purpose of Kegel exercises is to strengthen muscle tone by stretching the pubococcygeus muscle of the pelvic floor. Kegel exercises are one of the most commonly used ways to exercise your pelvic floor muscles.

Hope mine can help you.

Kegel exercises, also known as pelvic exercises. By repeating the scaling of the pelvic muscles, the pelvic muscles are performed. 2.

Kegel Exercise Notes: Keep practicing throughout the day and incorporate this crack exercise into your daily routine. 3.

Pay attention to your breathing when practicing, do the "urine" movement when inhaling, and do the "retracting" action when you exhale.

The definition of Kegel motion and how it operates are as follows:

1. What is Kegel exercise?

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 (also commonly known as "Kegel muscles"). Tools have been invented to aid in this movement, but many have been ineffective. Kegel exercises are often used to reduce urinary incontinence and postpartum urinary incontinence in women.

2. How to do Kegel exercises?

1) Discover and confirm the position of the pelvic floor muscles.

Only by finding the correct position of the pelvic floor muscles can you train accurately. A simple tip is to try to hold the flow of urine while urinating, and if the flow stops, then the place where you apply force is where the pelvic floor muscles are located. But it's important to note that this is only for you to find your position, not for you to practice urinating on a daily basis.

2) Specific operations.

Before practicing Kegel exercises, the first thing to do is to empty your urine. You can practice standing or sitting. The way to do this is to tighten the pelvic floor muscles, hold the contraction for 10 seconds, and then relax for another 10 seconds.

Do 10 sets of 3 sets a day. It is worth noting that do not contract the abdominal and hip muscles when contracting, otherwise it will weaken the strength of the pelvic floor muscles, and you should always keep your breathing smooth and do not deliberately hold your breath.

Kegel Movement**

Kegel exercises originated in 1948 when Dr. Arnold Kegel published reports describing the pelvic muscles that support the uterus, bladder, rectum, and small intestine as "Kegel muscles" or "pc muscles" or "pubococcygeus muscles".

Both men and women can benefit from Kegel exercises. When performing Kegel exercises, breathe as you normally would, don't hold your breath. Be careful not to contract the muscles in your abdomen, abdomen, thighs, or buttocks.

We can do Kegel exercises as part of our daily activities, such as brushing our teeth in the morning or watching TV in the evening, to make Kegel exercises a habit.

The above content refers to the Encyclopedia-Kegel exercise.

Summary. Hello, Kegel exercises, called pelvic exercises, are performed by repeatedly scaling parts of the pelvic muscles.

What is Kegel Exercise? How?

Hello, Kegel exercises, called pelvic exercises, are performed by repeatedly scaling parts of the pelvic muscles.

It is often used to reduce urinary incontinence and postpartum urinary incontinence in women.

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.

Hold firmly on the grip for five seconds and relax, repeating this action more than 20 times.

Simple pelvic floor muscle exercises can be performed sometimes on the ground.

With the rule of contracting for five seconds and relaxing for five seconds, it can be done while walking, riding in a car, and working office.

The meaning of Kegel exercise and how to do it are as follows:What it means: Kegel exercises, also known as pelvic exercises, were published in 1948 by Dr. Arnold Kegel in the United States by repeating the pelvic muscles (now commonly known as "Kegel muscles").

Kegel Exercise Practices:

1. Deep breathing exercise: When relaxing, you should feel the downward movement and stretching of the pelvic floor muscles, and consciously contract and relax the pelvic floor muscles.

2. Pelvic correction: use the buttocks to lift the legs, about 90 degrees with the body, and squeeze the pelvic floor muscles at the same time.

3. Whole-body exercise: kneeling and crawling posture, supporting the ground with both hands, raising one leg and then falling, and then changing legs to repeat the action.

4. Hip lifting exercise: inhale, clamp the buttocks upward; Exhale and slowly descend downward.

Origins of Kegel MovementIn 1948, Dr. Arnold Kegger published reports describing the pelvic muscles that support the uterus, bladder, rectum, and small intestine called "Kegel muscles" or "PC muscles" or "pubococcygeal muscles".