KEGEL EXERCISES: WHAT ARE THEY, HOW TO DO, & BENEFITS

Kegel exercises won"t help you look better, but they vị something just as important — strengthen the muscles that support the bladder. Strong pelvic floor muscles can go a long way toward warding offincontinence.

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These exercises were developed in the late 1940s by Dr. Arnold H. Kegel, an American gynecologist, as a nonsurgical way khổng lồ prsự kiện women from leaking urine. They also work for men plagued by incontinence.

Although Kegel exercises themselves are simple, finding the right muscles khổng lồ exercises isn"t. One-third or more of women and men who vì chưng Kegels are actually working their abdominal, buttock, or inner thigh muscles. They don"t reap the benefits of the exercises.

Locate your pelvic muscles

Several techniques can be used to find the right set of muscles khổng lồ exercise.

Women:

Pretkết thúc you are trying lớn avoid passing gas.

Pretkết thúc to tighten your vagimãng cầu around a tampon.

Men:

Pretover you are trying lớn avoid passing gas.

While urinating, try lớn stop your urine stream.

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If you"ve identified the right muscles, you"ll feel the contraction more in the back of the pelvic area than the front.

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Practice contractions

Choose your position.Start by lying on your bachồng until you get the feel of contracting the pelvic floor muscles. When you have the hang of it, practice while sitting & standing.

Contract và relax

Contract your pelvic floor muscles for 3 khổng lồ 5 seconds. Relax for 3 khổng lồ 5 seconds. Repeat the contract/relax cycle 10 times.

Keep other muscles relaxed.Don"t contract your abdominal, leg, or buttoông chồng muscles, or lift your pelvis. Place a hand gently on your belly khổng lồ detect unwanted abdominal action.

Extkết thúc the time.Gradually increase the length of contractions and relaxations. Work your way up lớn 10-second contractions và relaxations

Aim high.Try to lớn do at least 30 to 40 Kegel exercises every day. Spreading them throughout the day is better than doing them all at once. Since these are stealth exercises that no one notices but you, try to sneak in a few when waiting at a stoplight, riding an elevator, or standing in a grocery line.

Diversify.Practice short, 2 to 3 second contractions and releases (sometimes called "quiông chồng flicks") as well as longer ones.

Kegel exercises in an emergency

If you leak urine when you cough, sneeze, laugh, bover over, or lift something heavy (áp lực incontinence), doing one or more Kegels before a "trigger" may be enough to prsự kiện any leakage. If you have the urge khổng lồ urinate and doubt you are going lớn make it to the toilet, doing Kegels may get you safely khổng lồ a restroom.

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