Kegel exercises are a specific type of exercise that helps strengthen the muscles in the pelvic area, being very important in combating urinary incontinence, in addition to increasing blood circulation in the area.
To have results, Kegel exercises should be done daily, at least 3 times a day, and it is important to know which muscle needs to be activated for the strengthening of the area to take place effectively.
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Duration of treatment
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Kegel exercises with gymnastic ball
6 steps to do it right
To do Kegel exercises, follow the steps below:
- Empty the bladder;
- Identify the pubococcygeal muscle, which can be done by interrupting the pee flow, for example;
- Contract the pubococcygeal muscle again after urinating to be sure you know how to contract the muscle correctly;
- Perform 10 consecutive muscle contractions, avoiding triggering another muscle;
- Relax for a few moments;
- Resume the exercise by doing at least 10 sets of 10 contractions per day.
Kegel exercises can be performed in any position, whether sitting, lying, or standing, and can even be performed using gymnastic balls. However, it is easier to start by lying down with your legs bent. Watch the following video for an explanation of these exercises:
What are Kegel exercises for
Kegel exercises are used to combat the involuntary loss of urine in both men and women because they tone and strengthen the muscle called Pubococcygeus, located in the pelvic floor. Additionally, Kegel exercises help improve pleasure from intimate contact, as they increase blood flow to the area.
In women, these exercises fight vaginismus, which occurs when the woman involuntarily contracts the muscles of the vagina, preventing penetration. While in men, Kegel exercises are also used to combat premature ejaculation and treat erectile dysfunction .
Kegel exercises are also helpful during pregnancy, as in addition to controlling urine and improving intimate contact, they also help to train for a normal childbirth, reducing pain and labor time.
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For more information, you can contact our experts on +229 51374202 direct line or by whatsapp at the same number.