I believe we all know that Kegel exercise has an important role in strengthening pelvic floor muscles, so what should Kegel exercise do? How many times a day is appropriate and how many at a time?
Before doing Kegel's pelvic floor muscle exercise, warm up by practicing diaphragm breathing (also known as abdominal breathing, deep breathing): lie flat on the cushion surface (or lie on the cushion surface, bend your knees, do pelvic tilt position), relax the whole body, take a deep breath with your nose, and expand your chest as far as possible; then exhale slowly with your mouth, you can feel the navel and clothes separated Then stick it on your clothes; imagine if you put a glass of water on your belly, take a deep breath, and then exhale slowly, the glass should not shake and no water will splash out. Before doing the pelvic floor exercise, practice breathing like this and repeat 5-8 times.
Kegel exercises can be carried out in the following three positions: lying, sitting and standing, including slow and fast steps.
① Lying down: do pelvic tilt position, supine, knees bent, feet close to the hips, step on the ground, keep the distance between the feet and the hip width, arms on both sides of the body, palm upward, flat on the ground.
Do a slow motion (endurance training): slowly tighten and lift the vaginal wall muscles. Imagine that your vaginal wall is lifted up to the navel position, and your pelvic floor muscles are raised to the highest position. Stay and hold.
Slowly say 1 (seconds), 2 (seconds), 3 (seconds), 4 (seconds), 5 (seconds), 6 (seconds), 7 (seconds), 8 (seconds), and then slowly relax the pelvic floor Muscle. Do one of these pelvic floor muscles to maximize the lift.
When the pelvic floor muscles are lifted and held for 8 seconds, the purpose of the voice counting is to help us breathe naturally and avoid holding our breath.
This kind of slow motion is endurance training. The levator ani muscle, the main deep muscle of pelvic floor, plays a supporting role in pelvic floor organs.
Quick action (explosive and quick reaction training): tighten and lift the vaginal wall muscles without stopping, then release the pelvic floor muscles. "Tighten - relax", "tighten - relax", "tighten - relax", "tighten - relax", do this fast explosive training.
This kind of fast action is explosive and quick reaction training. It mainly exercises the superficial muscle of pelvic floor muscle - sphincter. The sphincter can help close the urethra and anus, control and prevent urinary incontinence and fecal incontinence.
Do a slow endurance (maximum improvement) action and 4 times of fast explosive force action as a group of training. Repeat this training for 4 groups, with a short break between groups.
Note: for some people, it's very difficult for them to raise their pelvic floor muscles to the highest position and hold them for 8 seconds at the beginning of the Kegel exercise (it's not an easy move indeed!).
Then, the trainer can try to hold for 3 seconds, with the goal of holding 3 seconds, practice for 1-2 weeks; then the next week, increase the holding time to 4 seconds, practice for a week; and then set the goal of holding 5 seconds for a week; in this way, gradually increase the retention to 8 seconds. As mentioned above, this is a step-by-step process.
② Sitting: sitting on a chair, the body and legs are at a 90 degree right angle, the waist and back should be natural and straight, the waist and back should not be tight or loose, the feet should be flat on the floor, and the distance between the feet should not exceed the hip width.
③ Standing: stand in a natural neutral position, keep your feet hip wide, your back naturally straight, and your back should not be tight or loose. Like Kegel training lying down and sitting down, do slow endurance training first, then do fast explosive training.
It is recommended to do Kegel pelvic floor muscle exercise at least three times a day, and try to do it in these three different positions. However, based on your convenience in life and work, as well as the difficulty of operating Kegel's movements, you can also choose to lie down, stand or sit more.