Kegel exercises (also called pelvic floor exercises) are designed to strengthen the muscles of the perineum, particularly used during pregnancy and childbirth, and thus avoid problems of incontinence. They are easy to do, at any time of the day and anywhere. Here, in 10 points, how to make them correctly.
The pelvic floor consists of a set of muscles and ligaments that serve to support the lower end of the digestive, urinary and genital tract; they also intervene in the voluntary contraction of the sphincters. To be able to ensure their role perfectly, these muscles must have the appropriate tonus and elasticity.
Pregnancy (especially during the last few weeks because of the weight of the child) and childbirth put a strain on the muscles of the perineum, which tend to relax. This can eventually lead to problems of urinary incontinence, that is, loss of urine and frequent urge to use the toilet. All you need to know is What are vaginal weights?
Kegel exercises: what is it?
Kegel exercises are designed to strengthen the pelvic floor muscles. To be effective, they are to be performed regularly, every day, throughout life (not just during pregnancy or after delivery). Because they involve internal muscles, they can be practiced anywhere and in any position: sitting, waiting for the bus, washing dishes or watching TV.
By strengthening the muscles of the vagina, Kegel exercises also make them more sensitive, resulting in an intensification of orgasm during sex.
Kegel exercises: how to identify muscles to work?
It can happen, when doing the Kegel exercises for the first time, usually during pregnancy, that one is mistaken and that, unwittingly, one works the abdomen or the hips instead of the muscles of the pelvic floor. Also, before starting a series of exercises, make sure you have identified the muscles to work:
- The muscles of the perineum are those that you contract when you go to the bathroom and you stop the flow of urine
- You can also feel them by inserting a finger into the vagina and tightening the muscles as if you want to stop the flow of urine.
In all cases, the hip and abdominal muscles should be relaxed.
Kegel exercises: how to do them correctly?
- Before you begin, empty your bladder, then settle down. The best place to do Kegel exercises is to sit or lie down, but since these are very easy exercises, you can do them in any position.
- Kegel exercises consist of successively contracting and releasing the pelvic floor muscles. Begin by contracting the muscles for 4 seconds as if you were urinating and you wanted to stop the flow of urine). Then release the muscle completely for another 4 seconds.
- Repeat both movements at least 10 times in a row and 5 times a day.
- You should never perform Kegel exercises when you urinate.
- You will start recording the first results after 4 to 6 weeks of practice and a real improvement after 3 to 6 months.
- At no time should you feel pain in your abdomen or back while doing your exercises. If so, you are not doing them properly.
- Avoid holding your breath or contracting the chest while doing the Kegel exercises. Relax and concentrate on the perineal muscles.
- It is important to practice these exercises regularly, every day and throughout your life.
- Be careful not to exaggerate either in practice Kegel exercises because it could cause muscle fatigue and produce the opposite effect: urinary leakage.
- The realization times that we have indicated are variable. You can also do the exercises 2 times a day for 5 minutes in a row or 4 times a day, instead of 5, taking 5 seconds instead of 4. The important thing is that between contraction and relaxation of the muscles, this activity will not take you more than 10 minutes a day.
In the end, in the face of the slightest doubt about performing Kegel exercises and strengthening the perineum, consult your midwife who is the reference health professional for pregnant women and young mothers!
What is the principle of vaginal cones?
The vaginal cones are for all women who suffer from incontinence, and who wish to regain control of their perineum, to avoid these small inconveniences and their consequences. The principle of the cones is very simple: once inserted into the vagina it will be necessary to stand up and contract the muscles of the perineum to prevent the weight from falling.
How to start the exercises for the perineum?
As professionals told you, vaginal cones are marketed in the form of a complete set. Often, the cones are the same size, but have different weights. It will therefore be necessary to start the exercises with the cone of the lightest weight. As soon as your perineum has recovered in strength and tone, you will have to go to the higher weight and so on to reach the highest weight.
But to whom are the vaginal cones addressed?
The vaginal cones are for all women who want to regain control of their perineum, and / or maintain the strength of the latter. Therefore, this device can be used periodically by young women who want to maintain good continence, but also by women during menopause, who suffer from urinary leakage.
Note that the vaginal cones can also be used by women sports, because remember, the sport is not without impact on the muscles of the perineum.
Vaginal cones or geisha balls
Many women often ask themselves whether one device or the other is better? To tell the truth, there is not one device that is preferable to the other, and everything will depend on the objective sought. That is why women should be given the option to choose. You can head over at https://loveballs.co/collections/ben-wa-balls-weights and choose the best one that suits you.
While the Chinese balls will work on the strength of the pelvic muscles but also on the sensitivity, the vaginal cones will be more focused on the strength of the muscles of the perineum and incontinence. Ideally, the two devices can be used in complements, and successively.
Hope now you can have a good perineal rehabilitation!