“Top 3 Kegel Exercises (Home)” si riferisce ad un insieme di tre esercizi di Kegel, che possono essere praticati a casa. Gli esercizi di Kegel sono un tipo di esercizio muscolare che coinvolge i muscoli del pavimento pelvico, che supportano la vescica, l’utero e il retto. Questi esercizi sono utili per rafforzare i muscoli del pavimento pelvico, che possono indebolirsi a causa di vari fattori come l’invecchiamento, la gravidanza, il parto, la chirurgia pelvica o l’obesità.
Gli esercizi di Kegel possono aiutare a prevenire o ridurre i sintomi di problemi del pavimento pelvico come l’incontinenza urinaria, la disfunzione sessuale e il prolasso degli organi pelvici. Ci sono vari esercizi di Kegel, ma il “Top 3” si riferisce a tre esercizi selezionati come i migliori e più efficaci per praticare a casa. Questi esercizi possono essere eseguiti da entrambi i sessi e sono semplici da imparare. Una volta appresi, possono essere praticati regolarmente per aiutare a migliorare la salute del pavimento pelvico e prevenire problemi futuri.
These 5 ‘pelvic floor exercises for women’ are not pelvic floor exercises (Kegels) and are misinformation for women. Vaginal looseness, bladder leakage or pelvic organ prolapse will not be remedied by these so-called ‘pelvic floor exercises’ despite their claims. Expert Pelvic Floor Physiotherapist Michelle from guides you through 5 misleading ‘pelvic floor exercises’. Some of these exercises are potentially dangerous for some women with pelvic floor dysfunction.
Pelvic floor exercises for women specifically train the pelvic floor muscles. Exercises that don’t specifically target the pelvic floor muscles cannot claim to be pelvic floor exercises or Kegel exercises and will not treat pelvic floor problems such as urinary incontinence or pelvic organ prolapse.
‘Pelvic Floor Exercises’ 1 – Bridge
Bridge exercise (glute or floor bridge) involves lifting and lowering the trunk while lying on the ground to strengthen the buttocks (gluteal muscles). This exercise is commonly misrepresented as a pelvic floor exercise. The bridge does not specifically strengthen the female pelvic floor muscles. The pelvic floor muscles sit inside the pelvis whereas the buttocks are positioned outside the pelvis. Pelvic floor physiotherapists encourage women to relax the buttocks during correct pelvic floor exercises.
‘Pelvic Floor Exercise’ 2 – Abdominal Curls
Abdominal curls (abdominal crunches) often cause confusion between abdominal and core exercises. Abdominal strength exercises which involve raising the head, shoulders, or both legs, primarily strengthen the six-pack muscles (rectus abdominis) muscles. Research has shown that intense abdominal curl exercises can cause downward pelvic floor movement in women with weak pelvic floor muscles. Intense abdominal curl exercises may pose a risk for worsening pelvic floor problems in women with weak pelvic floor muscles.
‘Pelvic Floor Exercise’ 3 – Squats
Deep squats with variations like wide-legged squats or weighted squats, may increase pressure downwards on a weak pelvic floor. Weighted deep squats potentially weaken the female pelvic floor muscles in women with preexisting pelvic floor dysfunction.
The adductor squeeze exercise involves squeezing a Pilates ball or Yoga block between the knees. This exercise strengthens the hip adductor muscles near the groin. Despite being mistakenly referred to as a pelvic floor exercise or Kegel exercise in some online videos, this exercise primarily engages the inner thigh or hip adductor muscles. Pelvic floor physiotherapists discourage inner thigh activation during targeted pelvic floor exercises for strengthening pelvic floor muscles.
‘Pelvic Floor Exercise’ 5 – Pelvic Tilt
Pelvic tilts are often misleadingly referred to as pelvic floor exercises. In reality, this is a pelvic and lower back mobility exercise. Pelvic tilts involve the hip, lower back, and some abdominal muscles and do not train or strengthen the pelvic floor muscles. These exercises will not strengthen pelvic floor muscles and are not pelvic floor exercises.
Barton A, Serrao C, Thompson J, Briffa K. (2015) Transabdominal ultrasound to assess pelvic floor muscle performance during abdominal curl in exercising women. Int Urogynecol J. Dec;26(12):1789-95. doi: 10.1007/s00192-015-2791-9.
Gephart, L. et al (2018). Intraabdominal pressure in women during CrossFit exercises and the effect of age and parity. In Baylor university medical center proceedings (Vol. 31, No. 3, pp. 289-293). Taylor & Francis. DOI:10.1080/08998280.2018.1446888.
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Train your pelvic floor with the interactive Magic Motion Smart Kegel Balls. See this guide to connect with the app and get started! See more about the product here:
Product description:
Now you can both train your pelvic floor and spice up your sex life with the advanced and efficient pelvic floor trainer Magic Motion Smart Kegel Ball Master
This interactive and intelligent pelvic floor trainer has a sensor that activates the vibrations when you tighten your muscles. This makes it easier for you to train your pelvic floor in the very best way possible, so that it becomes stronger, reducing incontinence and increasing sensitivity during sex.
You can turn the vibrations on and off, either with the trainer or via the app Magic Kegel,that you can download for free for either your Android or iOS phone. You can select between different training programmes on the app. You can also allow your partner to control the vibrations for a little naughty and sensual play between each other.
Magic Motion Smart Kegel Ball Master is made from medical silicone. Although the kegel ball is 8.5 cm long, the diameter is only 3.5 cm on the widest part. It is waterproof and can be recharged with the supplied USB cable.
You are more than welcome to leave a comment down below if you have any questions or comments.
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