Two thirds of women who give birth lose the strength of the pelvic muscles, which can be restored with proper exercises. Here we will tell you how to do the Kegel exercises properly.
Kegel exercises are a set of movements that strengthen the pelvic floor, which is a muscular structure that supports organs such as the bladder, urethra, small intestine and anus. These exercises were released from the 1940s, after gynecologist Arnold Kegel recommended them for women after childbirth.
Table of Contents
How to do Kegel exercises?
You can start by locating the pelvic floor muscles. For this it will be enough to perform a contraction as if you were going to stop urination (the act of urinating).
When you have identified them, sit or lie on your back and perform a gentle contraction. Hold it for three seconds and relax the area by counting up to three.
It is best to do three sets of 10 or 15 repetitions.
When you feel familiar with the previous exercises you can try the next level which consists of performing contractions and relaxation of the pelvic floor. This time the contractions should be stronger and you will count to five when performing both the contraction and relaxation.
If you feel totally in tune with the two exercises proposed above, you can start testing with contractions as strong as you can and with the maximum possible duration. The goal is for you to reach a minute and do it once a day.
Kegel exercises for women can be performed at any time and place, whether at work or at home and after delivery use best V Tight Gel. However, the most advisable thing is that you set aside a space in your day to perform these exercises and take advantage of them to relax. Over time, your body can do them very naturally and Kegel exercises will be part of your daily life.
The effectiveness of Kegel exercises for women after childbirth will vary according to each organism. Be kind and patient with your body after childbirth, consult recommendations with your doctor and, above all, be consistent with pelvic floor exercises to recover your quality of life.
In addition to telling you how to do Kegel exercises, we will indicate other very important aspects that you should consider in relation to Kegel exercises and after delivery.
Breathing
If you are aware of the breath, your body movements will be easier. The deeper the inhalations and the more widespread the exhalations, your body will have the ability to more efficiently release toxins. Keep in mind that by breathing you are oxygenating each one of the cells of your body, restoring your vital energy which is manifested in your physical, psychic, spiritual and emotional well-being.
Feeding
Throughout life it is important to maintain a balanced diet rich in protein, cereals, fruits, vegetables and vegetables. After delivery it is important that you consume these foods in a balanced way in your meals. Do not forget about the liquid and foods that are rich in calcium and fiber. Keep in mind to eat at the stipulated hours and do not skip meals.
Position
Keep in mind the posture when watching television, being in front of the computer, walking, exercising or performing different activities during the day is essential to maintain the health of the body and avoid discomfort. Therefore, when performing Kegel exercises for women and in your daily activities, take care of the posture of your shoulders, head and back.
