Month: October 2023

Les exercices de Kegel



Les exercices de Kegel sont des exercices de contraction du périnée. Ils permettent d’entretenir la musculature périnéale. Les muscles du périnée ne travaillent pas spontanément. Il faut donc penser à les contracter. Ils peuvent être mal réalisés si la patiente croit contracter le périnée alors qu’elle pousse avec l’abdomen. La rééducation périnéale permettra à la patiente d’apprendre à contracter les bons muscles. Lors des exercices de contraction, il faut veiller à respecter des phases de relaxation. L’aide d’un professionnel de santé, kinésithérapeute ou sage-femme, est essentielle au départ, pour ensuite s’entretenir et faire soi-même ces exercices. Explications du professeur François Haab, chirurgien urologue à Paris.

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PERINEAL MASSAGE for Pelvic Floor Dysfunction | At Home Relief



Are you dealing with pelvic pain or tension or back or hip pain? These perineal massage techniques for pelvic floor dysfunction can give you at home relief. Remember to use the power of your breath & less is more. These techniques can also be beneficial preparing for labor to help prevent tearing. I have a bonus hip rotator myofascial release technique at the end.

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MSUNN Yoga & Wellness LLC recommends that you consult your physician regarding the applicability of any recommendations and follow all safety instructions before beginning any exercise program. When participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself.

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best way kegel exercises



Start with the basics: Locate your pelvic floor muscles by stopping the flow of urine mid-stream. These are the muscles you’ll be working on during kegel exercises.

2. Regularly practice contractions: Once you’ve identified your pelvic floor muscles, practice contracting them for 5 seconds, then relax for 5 seconds. Repeat this 10 times in a row, at least three times a day.

3. Gradually increase duration and intensity: As your pelvic floor muscles get stronger, try to increase the duration of each contraction to 10 seconds, with 10 seconds of rest in between. You can also increase the intensity by contracting the muscles as hard as you can during each repetition.

4. Incorporate quick contractions: In addition to the longer contractions, mix in some quick contractions. Contract and relax your pelvic floor muscles as quickly as possible for 5 seconds. Repeat this 10 times, again aiming for at least three sessions per da

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