What are Kegel exercises?

Coggle exercise is a series of contractional exercises - an expansion that is performed to strengthen the pelvic diaphragm muscles. The pelvic aperture refers to the area between the two hips that holds the genitalia. The pelvic diaphragm consists of muscles and tissues that form a hamstring at the end of the pelvis. If the pelvic diaphragm is weak, there are problems for the person, among which can be referred to incontinence in urinary excretion and feces. One of the good features of Kegel's exercises is that when you learn how to do it, you can boost your pelvic diaphragm at any time and place, either in the queue of the bank or behind the computer, by performing Kegel exercises. Stay connected with us to learn more about Kegel's exercises.

Why should Kaghel practice?

Both men and women can benefit from Kogel's exercises. In women, many factors, such as pregnancy, childbirth, aging, and overweight, weaken the pelvic diaphragm. The pelvic diaphragm muscles protect the uterus, bladder and intestines. If these muscles are weak, pelvic tissue will enter the woman's vagina. This condition, in addition to being very uncomfortable, can cause urinary incontinence.

As the age increases, men may suffer from weakening of the pelvic diaphragm muscles and, as a result, get disoriented in urination and feces, especially after prostate surgery.

How can women find pelvic diaphragm muscles?

Dear ladies, When you start Kegel exercises, you may have trouble finding your pelvic diaphragm muscles. One way to find it is to have one of your fingers in your vagina, after having your hands completely cleaned, and pull the muscles of your vagina around your finger. Of course, this method is only possible for married women.

Another way to find the pelvic diaphragm muscles is to stop urinating in the middle of the way when you urinate in the bathroom. Your pelvic diaphragm muscles do this. When you stop your urine in the toilet and then release it, you will feel the contraction and expansion. This is precisely what we mean by exercises or exercises such as congestion and expanding pelvic diaphragm muscles. Of course, you should not forget to do this just to learn how to do Cogel. If this is your habitual habit or Kegel exercises out of the bathroom and filled with a bladder, it's not good for your health at all. It should be noted that incomplete emptying of the bladder increases the risk of a possible bladder infection.

If you are still unsure, find out what you find with your pelvic diaphragm, consult a gynecologist; he can give you a vaginal cone / weight device to put it into your vagina and try to squeeze it. Keep the vaginal muscles in your vagina.

Also, biofeedback learning can help you find pelvic diaphragm muscles. In this way, the doctor inserts a small probe into your vagina or sticky electrolytes outside your vagina or anus, and then you want to do Cogel exercises. The monitor will determine if you have contracted your muscles and whether you could keep the contraction.

How do men find their pelvic diaphragm muscles?

Men, like women, have trouble finding their pelvic diaphragm muscles. One way for men to pull a finger into their anus is to try to push the anal muscles around their fingers, without tightening their abdominal, hip, or thigh muscles.

Another useful method is to do exactly what you do when you keep your wind stomach. If you still can not find the relevant muscles, try to stop the urine flow in the middle of the urine while urinating. As previously stated, this is a surefire way to find pelvic diaphragm muscles, but it should not be continued because it is dangerous for the health of the male and female genitalia. If you still can not find those muscles, it's time to refer to your doctor and use his biofeedback method.

Objectives and benefits of Kegel exercises
Always empty your bladder before exercising. In the first place, you need to find a cozy place. Leave on a bed or sit on a chair where nobody disturbs you. When you learn Kegel exercises, you can do it at any time and place.

When you start exercising, contract your pelvic diaphragm muscles and count down to three. Then drop them and count them again by three. Repeat this up to ten times. Within a few days, continue the exercises until you can shrink and expand at any time up to ten times. Your goal should be to repeat this process ten times a day.

Do not expect this to immediately see the results. Kagel exercises should be done in a few months to treat urinary incontinence or stools. Also, the results of the Kegel exercises vary depending on each individual. In some people, recovery in urinary and stool control is very significant.

Cautions
If you feel pain due to Kegel exercises in the abdomen or lower back area, it's a sign that you do not perform Kegel exercises properly. Always keep in mind that your abdominal, lower back, hip, and thigh muscles should be in abandoned condition even when you have pelvic diaphragmatic muscles contraction. Finally, do not overdo your Kegel exercises. If you push too much on your pelvic diaphragm muscles, it gets tired and the exercises will not work.