Kegel exercise is a prescribed exercise for pregnant women, which is used to prepare the pelvic floor for the physiological pressure during the late pregnancy and childbirth. Strengthening pubic coccyx muscle training can promote the function of urethra and anal sphincter and prevent anal incontinence. Can be used for preventing female vaginal prolapse's uterine prolapse and treating male prostatitis caused by prostatic hyperplasia. It can also improve sexual satisfaction and help reduce premature ejaculation. Such as standing, stretching exercises, bell lifting, leg lifting, swallowing exercises, pedaling in the air, pelvic exercises, etc.
Kegel exercise, also known as pc muscle contraction exercise. It was named after Arnold Kyle, a doctor in Los Angeles. This method can stimulate pudendal region, increase pudendal blood flow and improve sexual function.
The PC muscle is between scrotum and anus. When PC muscle is active, it can control male erectile activity.
If you still don't know, you can try not to pee, don't pee after you pee, and divide the urine scattered at a time into about 3 bubbles. Try it a few times and you will find that the muscle that needs to be controlled to stop peeing is a muscle between the balls and the chrysanthemum, called PC muscle.
1. Exercise muscles to control ejaculation and avoid premature ejaculation.
2. Exercise a penis with a "muscular feeling" (that is, fully thicken).
3. Increase the amount and frequency of ejaculation.
4. Significantly improve sexual ability.
5. Exercise to many orgasms without feeling tired.
Elementary exercise
The PC muscle contracted 20 times. Hold 1 to 2 seconds for each contraction, and then relax the muscles. Three times a day, three to four days a week. Keep breathing normally during this exercise and avoid holding your breath.
Each group of contraction exercises plus 10 slow contraction. For 5 seconds, slowly contract the PC muscle until it can't continue to contract. Now, keep this tension for more than 5 seconds, and if possible, relax your muscles gradually for 5 seconds.
Strengthening pubic coccyx muscle (PC) can help both sexes to treat urinary incontinence, and can also help men to prevent erectile dysfunction and premature ejaculation. Learn a simple exercise method and establish the foundation of PC muscle regimen.
Intermediate exercise
PCmuscle contracts longer and has greater strength. After about two weeks, you should be able to bend your PC muscles more easily and keep them longer. Like other muscles of the body, it can respond to stimuli and become more developed with the increase of use times. Next, try to strengthen the contraction distance and increase the number of contractions.
Don't just keep contracting 1 or 2 seconds, try to contract PC muscles for 5 to 7 seconds.
Try to change the contractions from 20 times three times a day to 50 times a day.
After mastering it, you will know how to contract the penis and anal sphincter alone or at the same time.
Perform alternating exercises of PC muscles. Begin to contract PC muscles very slowly. The speed is very slow, and it will take you a few minutes to shrink to the point of complete contraction. When you are completely contracted, try to contract and hold it for 30 seconds, and keep a gentle breath during this process. When you reach the limit, relax and do 20 routine PC muscle contractions. Do this exercise at the end of every day.
If you are a male, you can do PC muscle exercise in an erect state. As a man, there are several ways to exercise PC muscles in an erect state, most of which include resistance training.
Put a small towel on the erect penis, and then lift the towel by contracting the PC muscle. Hold for 2 to 5 seconds, relax and repeat this action 30 times.
Put your hand over the erect penis 1 to 2 inches. Contraction of the PC muscle makes the penis erect to the palm of your hand. Hold for 2 to 5 seconds, relax and repeat this action 30 times.
Place your hand over the erect penis again 1 to 2 inches. Contraction of the PC muscle makes the penis erect to the palm of your hand. This time, when you erect your penis, let your palm back slightly to form a certain resistance. Hold for 2 to 5 seconds, relax and repeat this action 30 times.
Exercise should not be excessive. Primary and intermediate exercises should be properly combined, but only three groups of PC muscle exercises should be done every day, 50 times in each group. Excessive stimulation can lead to muscle fatigue.
Advanced exercises
Do computer exercises with your partner. It is more effective and interesting to exercise PC muscles during sex. After the male partner has an erection, pull and push, and both sides can take turns to exercise PC muscles-he contracts, then she contracts, and so on. Please make sure that your partner is as keen on this exercise as you are.
PC muscle contraction during erection. Massage your penis until it gets erect. Massage the penis gradually until it is close to orgasm. At this time, you should immediately stop the massage and start to contract your PC muscles. Once your erection begins to weaken, massage your penis again until you are close to orgasm again. Take back your PC muscles and repeat the above process until your PC muscles are fully exercised.
If you suddenly reach orgasm during practice, it may be because your PC muscles are not strong enough for advanced practice. Before advanced exercises, we should focus on mastering the skills in intermediate exercises.
Perform lightning exercises on PC muscles. This exercise is difficult because it includes different contraction forces and methods. /kloc-Find a place where you can feel comfortable within 0/0 to 20 minutes. Remember to keep breathing when practicing.
As a warm-up, advanced 50% muscle contraction.
Next, contract your PC muscles as much as possible for 30 seconds.
Then do 100 PC muscle contraction without rest. Shrink for 2 seconds, then relax for 2 seconds, and so on.
Next, contract your computer muscles as much as possible. And keep 1 min, which will make people feel very painful contractions.
Take a break for 2 minutes.
Next, in the final stage, do 50 contractions for 5 seconds.
PC muscle clamping exercise
Clamping and loosening again and again. Start doing a group of 30 times, and then slowly start doing a group of 100 times. Some people can do it 700 times until they are exhausted every time.
Slow contraction for a long time
Do 30 contractions to warm up. Continue to contract, count to 20, and relax for half a minute. Repeat 5 times. Your practice is over!
Step 1: Empty the bladder
Step 2: Feel the pelvic floor muscles.
The first step to the success of Kegel exercise is to find and confirm the pelvic floor muscles. If you are not sure, you can try to hold the flowing urine when urinating and find your own pelvic floor muscles. Note that this method cannot be used to exercise pelvic floor muscles.
Step 3: contract the pelvic floor muscles.
First empty the urine, choose your comfortable position, sit or stand. Pelvic floor muscles contract when you should feel contraction and lifting. Continue to shrink, preferably to 10s. If there is pressure, you can start from 5s or 3s, one group 10 times, three groups a day.
When contracting, relax the muscles of the abdomen, thighs and buttocks, keep breathing smoothly, and don't hold your breath deliberately.
In fact, the main purpose of Kaigl's exercise is to find the muscle position accurately and cooperate with breathing. It is suggested that Kegel beginners can download professional APP to guide sports, and G sports is a good one!
Step 4: Relax the pelvic floor muscles.
Relax the pelvic floor muscles before each contraction, take a deep breath and fully relax to prepare for the next contraction.
In addition, you can also use Kaigl ball to assist G-motion training.
Who should do Kegel exercise?
Pregnant mother: Strong pelvic floor muscles are one of the most important forces to cooperate with abdominal muscles and uterine muscles to start delivery, which helps to improve the natural delivery rate and reduce the risk of dystocia and lateral incision.
Postpartum treasure mom: Kegel exercise after delivery is helpful to strengthen the pelvic floor muscles stretched and stretched during pregnancy and childbirth, prevent pelvic floor prolapse, improve urinary incontinence and improve aiai function.
Male Compatriots: 1952 When this sport was invented, Dr. Kaigl also published a study, saying that Kegel exercise helps to improve men's performance and prolong their time.
The answer upstairs is very good, so I won't worry about it.
Indoor exercise depends on equipment, bell lifting, back against the wall, pelvis, anus contraction, anus lifting, Bobby exercise and so on.
Step 1: Understand the concept Kegel exercise, also known as pelvic exercise, is one of the most commonly used ways to exercise pelvic floor muscles. Kegel exercise is often used to reduce female urinary incontinence and postpartum urinary incontinence.
Pelvic floor muscle refers to the muscle group that closes the pelvic floor. It is like a hanging net, and the urethra, rectum and other organs are tightly hung by this "net", thus maintaining their normal positions in order to exercise their functions.
Reminder:
If postpartum women don't do pelvic floor muscle training in time, they will relax and get cold, and the chances of suffering from pelvic floor dysfunction (postpartum urine leakage, swelling, etc.) will increase. ) will increase significantly.
The best time for postpartum pelvic floor repair is 42 days to 6 months after delivery. After the lochia is cleaned up 42 days after delivery, you should go to the hospital in time to check the recovery of pelvic floor muscles. If you are fine, you must repair the pelvic floor muscles. If it is moderate or severe, you can do Kegel exercise at home to repair the pelvic floor muscles. There is a special collocation scheme on it. According to the above exercises, postpartum urine leakage and swelling can be improved.
Step 2: Find the pelvic floor muscle 1. Hold the urine method.
Find your pelvic floor muscles by stopping the flow of urine (inhibiting the flow of urine when urinating).
Be careful not to interrupt urination during Kegel's exercise.
2. Finger check method
Wash your hands, put your fingers in and squeeze the muscles around you. You will feel your muscles contract and your pelvis move up. Relax, the pelvis will fall backwards.
Note: Please make sure that your fingers are clean.
Step 3: Preparation before training 1. Early urination.
If there is urine in the bladder, it is easy to cause pain and even enuresis when doing Kegel exercise.
You'd better go to the hospital for a bladder examination before you start. In this way, we can practice Kaigl more effectively.
Pay attention to pelvic floor muscles
Just focus on the pelvic floor muscles and relax the muscles of the hips, thighs and abdomen. You can put one hand on the abdomen to ensure that the abdominal muscles are completely relaxed. Just relax and breathe. Don't hold your breath.
Note that if you feel a little pain in your back or abdomen after a group of Kegel exercises, you have not completely relaxed before.
3. Comfortable movements
You can sit in a chair or lie on the floor. Ensure the relaxation of hip and abdominal muscles. If you lie flat, put your back flat, put your arms at your sides and put your knees together. Keep your head down so as not to pull your neck.
Step 4: Start practicing contraction for 5 seconds.
It is normal that pelvic floor muscles contract for 5 seconds and may only be 2-3 seconds at first. Just stick to it for a long time.
Relax 10 second.
Relax muscles 10 second, give pelvic floor muscles time to rest and avoid strain;
Repeat 10 times
Repeat 10 times, which is a set of Kaigl training. You can have a rest after you finish. Don't worry about doing multiple groups, because you have to do 3-4 groups a day and you can assign them to different time periods.
Contraction 10 second
After training for a period of time, slowly increase the contraction time of each pelvic floor muscle to 10 second. Keep 10 second contraction and 10 second relaxation to exercise, which is also a group of 10 times, 3-4 groups a day.
Traction this is another variant of Kegel's movement. To stretch Kaigl muscles, imagine that your pelvic floor muscles are a vacuum. Tighten your hips and stretch your legs. Hold this position for 5 seconds, and then relax. It takes about 50 seconds to do ten at a time.