How to do Kegel Exercises? Know Properly, connect Pro Physiotherapy Centre.
How to do Kegel exercises? Pro physiotherapy centre will help you.
The first step is to locate the muscle. These muscles can be felt by simply inserting the finger into the vagina and squeezing and tightening the muscles around the finger as if you are stopping the flow of urine forcibly. Or you can just imagine that you are trying to prevent a tampon from falling out and contract the muscles. Now contract and hold for 5 seconds, then release for 5 seconds, then build up to 10 seconds intervals. Do not contract the muscles of your hips, thighs, or your calf muscles and breathe normally and freely during the exercise. Try and do about 5-10 repetitions per day. If you have any doubt while doing exercises, contact Pro Physiotherapy Centre, Bangalore.
Best Way to Perform Kegels
Doing Kegel exercises can be anywhere, anytime: while you are driving, talking on the phone, cooking, or lying in bed. However many people report that they keep on forgetting to do them and that is because it has to be a certain routine, done at the same place, roughly the same time each time, at least in the beginning. It takes 30 days to develop a new habit, and if you are doing them sporadically you are likely to forget. That is why it is important to allocate the time and place to do them.
Another issue is that if you do Kegels on their own, they are not as effective as if you are using a specially designed Kegel device. Doing Kegels if not done properly or excessively can actually make the muscle too tight. The best technique for doing Kegels is first to relax the muscle and then condition it – this can only be done with the use of the right kind of Kegel device. This process has to become a habit and is good to do before going to bed, comfortably in the bedroom.
Another great thing to do is to do kegel exercises during or at the end of your workout. There is actually a popular class and home workout movement called KAMA Movement Workout – an exercise method that involves pelvic core and PC work. So follow the tips below on how to do Kegels properly for best results:
|Do them regularly, same place and same time for the first month so it becomes a habit|
|Use a Kegel device to do them properly and correctly and to make the most of them|
|Follow a workout regime that involves doing Kegels as part of the workout|
- Doing Kegels with the Kegel device is much more effective. Strengthening and toning the kegel muscles using the Kegel device will help with issues such as:
- Stress and Urge incontinence
- Overactive Bladder
- Vaginal prolapse
- Lack of vaginal tightness due to childbirth
- Lack of sex drive and loss of libido
- Unsatisfactory orgasm
- Rectocele and enterocele
- Menstrual cramps related pain