How to do Kegel exercises scientifically

2021-01-07 Read:

There are some misunderstandings about Kegel sports.

How to do Kegel exercises scientifically(图1)


1. Does Kegel exercise require 300 times a day?

What needs to be reminded is that mothers whose pelvic floor muscles are still in a weak, or even injured state soon after delivery may feel that it is really difficult to do Kegel tightening and lifting movements, but do not anxious to resume exercise. Monthers need to be calm dowm, don't force it, ans should focus more on the recovery of the overall body function, pay attention to rest, and slowly strengthen Kegel exercises until you are full of energy and your body is in good recovery. Therefore, Kegel exercises need to pay more attention to quality rather than quantity.

In addition, if mothers really have difficulty completing the standard Kegel exercises, they can try the hip bridge exercises first.

How to do Kegel exercises scientifically(图2)

2. Is Kegel exercise the levator ani exercise?

In simple terms, Kegel pelvic floor muscle exercise refers to scaling the vaginal wall muscles to achieve the effect of exercising PC muscles, while the levator anus exercise refers to scaling the anus rather than the vaginal opening.

Kegel exercises are more popular in Western countries. In China, we often recommend doing levator exercises. As for which form is better to improve the symptoms of pelvic floor organ bulging, it depends on the individual experience of the trainer. The essentials and forms of levator ani exercise are similar to Kegel pelvic floor exercises.

When mothers are doing pelvic floor muscle exercises, they can try to tighten the vaginal opening and anal opening at the same time, and then lift the vaginal wall and anus at the same time. If you can't achieve this kind of difficult movement, you can also try to do Kegel exercise today and do levator ani exercise tomorrow. Two different forms of pelvic floor muscle exercise are performed alternately.