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    Kegel training method for women

    I believe that everyone has heard of "Kegel exercises" more or less. As a good way to exercise and improve the function of the pelvic floor muscles, it is simple and easy to learn, does not rely on equipment and venues, and can be performed in daily life. So, do you know the following knowledge points about Kegel exercises? Pay attention!

    What is Kegel exercise?

    Kegel exercise was first proposed by American gynecologist Arnold Kegel in 1948. It is an exercise method used to treat urinary incontinence. Later, Kegel discovered that this method can not only restore the motor ability of the pelvic muscles, but also stimulate the reproductive system and increase local blood flow, thereby improving sexual function. So in the 1970s, a set of rehabilitation methods to help women improve sexual function was created, called Kegel exercises.

    Prepare for Kegel exercises

    Before starting the exercise, you must first find your pelvic floor muscles. You can find the pelvic floor muscles by stopping the flow of urine (suddenly holding it when urinating), and consciously feel the pelvic floor muscles while controlling the flow of urine.

    If you still can't find your pelvic floor muscles, try washing your hands, putting your fingers into your vagina and pressing the surrounding muscles, feeling the muscles tighten and even move upward, then relax and feel the pelvic floor move back in. You can also use a hand mirror to find your pelvic floor muscles. Place the mirror in a proper position between your legs, and observe the vaginal opening, anus, and perineum (the skin area between the vagina and anus) through the mirror, and try to contract and relax the pelvic floor muscles. If you do it correctly, you can see the contraction of the perineum.

    It is very important to empty your bladder before starting Kegel exercises. Otherwise, you may experience discomfort such as pain or urine leakage during exercise, which will affect the effect of the exercise and increase the risk of urinary tract infection.

    Relax other muscles, such as those in the buttocks, thighs or abdomen, and focus on tightening the pelvic floor muscles. During each step of the exercise, make sure to breathe smoothly and not hold your breath. Smooth breathing will help relax and maximize the exercise of the pelvic floor muscles.

    Choose a comfortable position. If you practice lying flat, you should flatten your back, place your arms on both sides of your body, bend your knees slightly and keep them together, and keep your head flat to avoid other muscle groups from borrowing force.

    Start Kegel Exercises

    1. Contract your pelvic floor muscles for 5 seconds. If 5 seconds is a bit long, you can only contract for 2 to 3 seconds, and slowly extend the time in subsequent exercises.

    2. Relax your pelvic floor muscles for 10 seconds to avoid fatigue. Start the next repetition after 10 seconds.

    3. Repeat the exercise 10 times. 10 times is a set, 3 to 4 sets a day is appropriate.

    4. Continue to contract the pelvic floor muscles for 10 seconds. After 10 seconds of contraction, rest for 10 seconds, 3 to 4 times a day.

    5. Do pelvic floor muscle stretching exercises. This is another variation of Kegel exercises. Imagine that the pelvic floor muscles are a vacuum, contract the buttocks, and lie flat with your knees bent, lift your legs up and pull them inward, hold this position for 5 seconds and then relax. Repeat 10 times.

    6. The recommended continuous training time is about 20 minutes per session, and the longest time should not exceed 30 minutes. It is easy to cause excessive fatigue of the pelvic floor muscles. It is advisable to train 2 to 3 times a day with an interval of more than four hours.

    The key to Kegel exercise is long-term persistence and making it a part of daily life. Learn to feel the changes in your body. According to the National Institutes of Health, if you do regular Kegel exercises, you can feel the effect earlier after 4 to 6 weeks. If there is no effect after persisting for several months, it may be that the exercise method is incorrect. Please consult a doctor to help identify and distinguish the correct muscle position for exercise.

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