Kegel Exercises
Kegel exercises should be done by all women, but especially
after the delivery of an infant, as a treatment for urinary
incontinence and pelvic relaxation that often comes with the aging
process, and for improving sexual relations by improving pelvic
floor control.
Kegel exercises help tone and strengthen the pelvic floor muscles.
These muscles are important for proper tone of the bladder,
urethra, vagina, uterus and rectum.
Good Vaginal Muscle Tone And Control Are Important For Several Reasons
Support Of The Bladder: Certain circumstances, especially childbirth and hysterectomy, can lead to a dropping down of the bladder. This can result in loss of control and leakage of urine due to sneezing, coughing, laughing, running or straining.Proper Placement Of The Contraceptive Diaphram:
Reduced Chance Of Vaginal Infections: By bringing an increased blood supply to the vaginal lining.
Sexual Relations: Increased interest, greater participation and more satisfaction as it allows for better control in tightening the vaginal walls as well as have better control during orgasm.
Tips For Exercises
In order to improve your tone and control begin by urinating with your legs spread apart. Start and stop the stream several times. After you have done this, get into a comfortable position when you are lying in bed. Put one or two fingers inside the vagina and imagine that you are starting and stopping the urinary stream. You will notice that the muscles on the sides of the vagina put pressure on your fingers. Experiment to determine the way of contracting these muscles that puts the maximum pressure on your fingers. Make sure you experience a drawing up or pulling inward rather than a bearing down.You can incorporate this exercise into your daily schedule so you do it often during the day. Especially in the beginning it is important that you occasionally put one or two fingers inside the vagina to make sure you are doing the exercises correctly.
Exercises that strengthen the pelvic muscles involved in urination vaginal exercises are used to treat stress or urge incontinence.
How To Do Kegel Exercises
~ The muscles to be exercised are the pelvic muscles. These can be felt bypurposely stopping the flow of urine in midstream and starting again. The muscles
that squeeze the urethra and anus are the ones involved.
~ Remembering what it felt like to control these muscles during
urination, a woman
tries to contract them when not urinating. If the stomach or
buttocks muscles
tighten, the muscles are not being exercised correctly.
~ A woman tightens these muscles for 3 seconds and then relaxes for 3 seconds.
~ The exercises should be repeated 10 to 15 times per session. A
woman should do
these at least three sessions per day for it to be effective.
Kegel exercises can be performed while traveling, at work, or at odd moments during the day. No one will be aware that a woman is doing the exercises.
Kegel exercises are often combined with biofeedback techniques to teach the proper exercise methods and maintain exercise effectiveness. Biofeedback allows a person to see, feel, or hear when an exercise is being performed correctly. For women, this can be done by having her place a finger in her vagina or anus to feel it contract when the pelvic muscles are exercised. More elaborate devices can also be used that measure the pressure of the bladder and abdominal muscles or provide a measurement of the pressure within the vagina.
Kegel exercises improve urinary incontinence in nearly 80% of those who use them, and improve sexual health! Kegel exercises can build up the muscles in order to counteract any muscle loosening that occurs as a result of menopause.
There are no risks associated with these treatments. Kegel exercises with or without biofeedback techniques require a high level of motivation and frequent repetition to be successful.
Bottom line... toning your vagina is not just
good for sexual pleasure, it's good for your health!
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