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Kegel exercises: learn how to do at home

Kegel exercises: learn how to do at home

Much time has passed since then, and Kegel exercises have evolved a great deal. It has recently been known that they help prevent urinary and fecal incontinence, postpartum flaccidity and improve pleasure and the possibility of orgasm; (for example, the "fallen bladder").

Doing Kegel Exercises at Home

While Kegel exercises seem easy to perform, they require learning, beginning with awareness of one's own pelvic floor musculature. It is known that 30% of women do not perform the exercises correctly and many men do not even imagine that they also have these muscles. And how to identify them?

For this there is the

"stop pipi" test. In this test you will stop the flow of urine when you are urinating. This is not an exercise , but a means to help identify the sensation generated by the pelvic floor muscles. If you can, it's a sign that your muscles are intact. You do not have to do this always: take this test only once to find out the level of control of your perineum. Now that you have located the pelvic floor muscles, let's practice Kegel exercises? I will teach the basic exercises that can be performed either lying down, sitting or standing.

Kegel exercises: slow contractions

Sit comfortably in a chair with your knees at 90 °

  • Put your hands together on the belly to make sure that you will not start moving around that area or holding the air during exercise
  • contract your perineum as it would hold the pee and the coconut, that is, contract the anus and the vagina at the same time time from 5 to 10 seconds
  • Do not catch the air
  • Relax for as long as you can. If you contracted for 5 seconds, rest for 5 seconds until the next contraction
  • Perform 10 repetitions of this exercise three times a day (morning, afternoon and night).
  • Kegel Exercises: Quick Contractions

Sit Sit comfortably in a chair with your knees at 90 °

  • Contract the perineum (contract the anus and vagina at the same time) and relax
  • This contraction is a "contraction and release" type. Relaxation should be three to five seconds between contractions, okay? Make sure you relax!
  • You can use this contraction on a daily basis every time you cough, sneeze, squat, get a weight on bodybuilding for example. It will help prevent stress urinary incontinence
  • Perform 10 reps of this exercise three times a day (morning, afternoon and night).
  • More advanced exercises

To increase the difficulty of the above exercises, the indication is make them stand up. Kegel exercises are scientifically backed and performed by pelvic physiotherapists, a specialty of physiotherapy that takes care of the intimate health of the child. men and women. In this way an evaluation is carried out which prioritizes the exercises and adequate quantities respecting the individuality of each one. In addition, the physiotherapist has equipment and devices that help the patient identify these muscles and accelerate treatment.See below what these equipments and their functions are:


device that monitors the perineal contraction and the synergic muscles - which contract with the perineum - helping to smooth the process. Through this modern equipment, the patient will see his contraction and perineal relaxation, through graphics and screens that look like a video game on the computer screen.

Electro stimulator:

This device electrically stimulates the muscles to contract . Cones:

also known as vaginal weights (the perineal body weight), are used after perineal assessment to determine the appropriate weight for each patient. As the treatment progresses, the cone will be getting heavier. Vaginal educator:

device that helps visualize the contraction of the perineal muscles. Game therapy:

through the use of virtual reality eyewear or to a motion capture sensor the patient will be led to interact in an exciting virtual scene while contracting their perineal muscles.

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