Many people face embarrassment because they are not able to control their urine flow or gas passing.
It can occur post pregnancy, any surgery of abdomen region, heavy body, ageing etc.
Many people also feel that their uterus is shifting downwards
Try these exercises to strengthen your muscles, which are responsible for holding your organs in their position
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How to do Kegels Exercises? (Vaginal Tightening / Pelvic Floor Exercises) –
~ Sit in a comfortable position, close the eyes, and visualize the muscles that can stop urine flow.
~ Tighten these muscles as much as possible.
~ Hold this position for 3–5 seconds.
~ Release the muscles and rest for several seconds.
~ Repeat this up to 10 times.
Causes for weaken Pelvic Floor –
Many factors can weaken the pelvic floor in women, such as pregnancy, childbirth, aging, and weight gain.
Importance of Pelvic Floor / Kegel –
The pelvic floor muscles support the womb, the bladder, and the bowels. If the muscles are weak, these pelvic organs may lower into a woman’s vagina. Besides being extremely uncomfortable, this can also cause urinary incontinence.
Do pelvic floor exercises make you tighter?
The answer is yes! If you perform Kegel exercises correctly and regularly, they will make your pelvic floor muscles stronger and tighten your vagina. You might also notice you’re having stronger orgasms. One study researched the effect of Kegel exercises after giving birth.
When you first start doing Kegel exercises, tense the muscles in your pelvic floor for a count of three, then relax them for a count of three. Keep going until you’ve done 10 repetitions. Over the next several days, practice until you can hold your muscles tense for a count of 10. Your goal should be to do three sets of 10 repetitions every day.
According to the Experts, Kegel exercises may take as long as a few months to have an effect on urinary incontinence.
KEGEL EXERCISES REPAIR AFTER DELIVERY BEST FOR BEGINNER WOMEN | AT HOME WORKOUT FOR PELVIC MUSCLE RECTUS MUSCLE#shorts #kegelexercises #kegelexercise #delivery
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How to do Kegel Exercises
Make sure your bladder is empty, then sit or lie down.
Tighten your pelvic floor muscles. Hold tight and count 3 to 5 seconds.
Relax the muscles and count 3 to 5 seconds.
Repeat 10 times, 3 times a day (morning, afternoon, and night).
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Have you been doing kegel after kegel without the results you are looking for? Are you doing these? Give these better than kegel exercises a try!
It’s taking a different look at how our pelvic floor and core are working. Optimizing our pelvic floor & core by learning how to manage the pressure. When there is too much pressure that can lead to leaks & pains. Dive deeper with Pelvic Floor Playbook
