In this article, we will explore the correct techniques for performing Kegel exercises and discuss the use of helpful devices to improve results.
What is the Pelvic Floor and why is it Important?
The pelvic floor is a group of muscles that supports the organs in the pelvic cavity, such as the bladder, uterus and rectum.
Keeping these muscles toned is crucial to prevent problems such as urinary incontinence, pelvic organ prolapse and improve sexual health.
Benefits of Kegel Exercises
- Prevention of incontinence: Kegel exercises aim to strengthen the pelvic floor muscles, reducing the risk of urinary incontinence.
- Facilitation of labor during pregnancy: A toned pelvic floor can facilitate the birth process, reducing the risk of lacerations and facilitating postpartum recovery.
- Improved sexual life: Maintaining strong pelvic muscles can help improve the sex life of all women.
- Reduction of pelvic prolapse: Strengthening these muscles can prevent pelvic organ prolapse, a condition in which the internal organs descend into the vaginal cavity.
Effective Techniques for Kegel Exercises
- Identifying the right muscles: To perform Kegel exercises effectively, it is essential to identify the pelvic floor muscles. One way to do this is to stop the flow of urine during urination. Once identified, it is advisable to perform the exercises at different times, avoiding doing them while urinating.
- Frequency and duration: consistency is key! Experts recommend running at least 3 sets of 10 contractions per day. Each contraction should be held for about 5 seconds, followed by a relaxation of the same number of seconds.
- Correct breathing: Combining deep breathing during Kegel exercises can help improve effectiveness. It is good to inhale deeply while contracting the muscles and exhale while relaxing.
Useful Devices for Kegel Exercises
Kegel exercises can be performed without any type of device in most cases, but sometimes some small tools can be very useful.
Let's find out:
- Vaginal weights: These small weights can be inserted into the vagina to increase resistance during Kegel exercises, making them more effective.
- Electrical biofeedback: Some devices provide electrical feedback, helping to monitor the effectiveness of exercises. They can be useful for ensuring that you are contracting the right muscles and for regulating their intensity.
- App for smartphones: There are apps designed to guide users through Kegel exercises, providing step-by-step instructions and helpful encouragement.
Kegel exercises are an important resource both during pregnancy and in everyday life for all women, to maintain pelvic floor health.
Following the correct techniques and, if necessary, using devices, can increase the effectiveness of these exercises, bringing significant health benefits.
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