Kegel exercises: What are they and how they are made?

Kegel exercises are muscle contractions to strengthen the pelvic floor. This is a very simple exercise that does not require more effort and you can help ease labor, to prevent urinary incontinence and to make the most pleasurable sex. Need more reasons?

Kegel exercise contractions of the pelvic floor pubococcygeus muscle or a tendon that extends from the pubic bone to the coccyx, and supports the uterus, bladder and intestines. In more practical terms, this muscle helps control urine flow and contracts during orgasm.

In pregnancy, the pelvic floor muscles relax and must withstand the increasing weight of your belly. In addition, with the passage of time and stress, muscle loses strength and elasticity pressures caused by frequent constipation, pushing strongly for previous deliveries, obesity, lifting heavy loads, chronic cough, etc.

Kegel exercises require very little effort and you can do it without anyone noticing. Plug them into your daily routine, such as when you brush your teeth, you watch TV or waiting in line.

Steps

In pregnancy, urinary incontinence may be the natural result of the weight of your belly, or sign of other complications or conditions (such as infection). Be sure to tell your doctor about the symptom without penalty.

You should also do Kegel exercises postpartum, to promote tissue healing, help hardworking muscles during childbirth and regain urinary control.

Moreover, it is not bad idea that you continue doing Kegels the rest of your life. In your old age, you can prevent urinary and anal incontinence, and pelvic organ prolapse.

Sources; American College of Obstetrics and Gynecology. Pelvic support problems. Acceded 12 March 2016; American Pregnancy.org. Kegel Exercises. Accessed March 3, 2013; Medline Plus. Training exercises pelvic floor muscles. Accessed March 3, 2013.