The Kegel exercises for men and women are based on the contraction and relaxation of the pelvic muscles. Everything, in order to improve the lower pelvic area, making it an ideal activity after pregnancy or to combat urinary incontinence, among other benefits.
These are exercises devised by the American gynecologist Arnold Kegel in the 1940s. The object, to help control urinary incontinence after childbirth.
When performed, both the urethra and the area experience closure and elevation, as if it were to be brought into the body. Of course, these movements must not include other muscles, such as the buttocks and abductors, or they will not be working properly.
It is enough to perform several cycles that consist of tightening the muscles of the pelvic floor and maintaining the contraction for three seconds and then relaxing the area at the same time.
-Factors that can weaken the pelvic floor muscles
-Aging, excessive straining due to constipation or chronic cough.
Kegel workout routines for men and women
The routines consist of repetitions of contraction and relaxation of 10 seconds, respectively. These cycles are performed in a series of 15 repetitions without holding your breath. These exercises should be performed four times a day, three times a week in combination with abdominal work.
Types of Kegel exercises according to their speed of execution and movement
- Wave or concentric.
- Elevator or accordion.
When to do Kegel exercises
- Every time you do a routine task, like brushing your teeth.
- After urinating, to remove the last drops of urine.
- Before doing an activity that puts pressure on your abdomen: sneeze, cough, laugh or lift heavy objects.
When should you not do them?
It is not recommended to start and stop the stream of urine, since it can cause the bladder not to empty completely, and you will only increase the risk of an infection in the urinary tract.
Benefits of Kegel exercises
According to some studies, patients with benign prostatic hyperplasia who perform Kegel exercises recover continence faster, although it is not the only benefit since they also contribute to:
-Assist in labor and postpartum recovery.
-Control urinary incontinence in women and men.
-Increases the satisfaction of intimate relationships.
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