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Kegel exercises were developed in the 1940's by dr. Arnold Kegel, an obstetrician from the United States. Kegel exercises are pelvic exercises that have many benefits for both men and women. Kegel exercises are useful for strengthening the muscles of the lower pelvis, such as the muscles of the uterus, bladder and colon. By doing Kegel exercises, you can prevent and treat urinary incontinence, hemorrhoids, and other problems in the lower pelvis. Kegel exercises can also help tighten the vagina after childbirth. In men, urinary incontinence can worsen if men have had prostate surgery. Check out the correct Kegel exercise method below
The correct Kegel exercise method
Kegel exercises can be done lying down, sitting, standing, or walking. However, if this is your first time trying Kegel, it's best to do it while lying down with your knees bent. This position will minimize the force of gravity so that your body becomes more relaxed.
- Look for your lower pelvic muscles first. To find out, you can try to stop the urine from passing when you urinate. The muscles that can hold urine are called the pelvic floor muscles.
- Perfect your technique. Tighten your lower pelvis, hold the contraction for five seconds, then relax for five seconds. Try it four or five times in a row. Exercise your muscles to contract for 10 seconds at a time, then relax for 10 seconds.
- Focus on tightening your pelvic floor muscles for best results.
- While toning your pelvic muscles, don't hold your breath and don't tighten your abs, thighs, and buttocks.
- Relax your pelvic floor again for 3 seconds.
- Repeat three times a day, and try to do 3 sets and 10 reps.
Things that must be considered before doing Kegel exercises
Do not start and stop your urine stream using Kegel exercises. Doing Kegel exercises while urinating can cause urine to be incomplete and can increase your risk of developing urinary tract infections.
If after exercising, your stomach or back hurts, maybe your Kegel exercises are not right. Don't overdo gymnastics. Stretching the muscles too hard can cause the muscles to cramp and not function properly.
In addition, not everyone is recommended to do Kegel exercises. For example, if you have certain health conditions. Consult your doctor first for more accurate advice for your condition.
In certain cases, Kegel exercises are also not the main treatment for various health problems. Kegel exercises cannot replace a visit to the doctor. You may still need certain medications or medical treatments to treat your disease or health condition. This exercise is only done as a support so that you recover faster and as an effort to prevent urinary problems and sexual problems.
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