Kegel exercises are exercises to tighten your pelvic floor muscles. Therefore, your body and other body members do not need to move.
Initially this exercise was developed by an obstetrician from the United States, namely Dr. Arnold Kegel in the 1940s. The main goal at that time was to overcome the problem of urinary incontinence in women who had just given birth.
Over time, these exercises have been shown to be able to overcome various problems around the pelvis and intimate organs if done regularly.
What are the benefits of doing Kegel exercises for women?
Close the vagina after giving birth
Kegel exercises are useful for tightening the vagina and accelerating recovery after giving birth. Moreover, when a woman has done an episiotomy, a method of vaginal scissors is commonly done when a woman gives birth. Not infrequently this can make the vagina feel loose.
Kegel exercises can improve smooth blood circulation to the vaginal area. Blood containing oxygen and various nutrients is needed to regenerate various cells and vaginal tissues that have been damaged by episiotomy.
Overcoming hemorrhoids
Gymnastics or Kegel exercises can help overcome hemorrhoids (hemorrhoids), especially after giving birth through the vagina. This is because Kegel can improve blood circulation to the anus and vagina.
Tightening the vagina which loosens due to age
Kegel is useful for tightening the vagina that has loosened, for example when a woman enters menopause. This benefit can help create more satisfying sexual performance.
Then, how do you do Kegel exercises?
Kegel exercises to tighten the vaginal muscles can be done while lying down, or even while sitting. If this is the first time you have tried this pelvic floor exercise, you should do it while lying down, with your knees bent. This position will minimize the gravitational force so that your body relaxes more.
To determine where the pelvic floor muscles are located, try to tighten the muscles in the vaginal area as if you are holding urine when urinating. The contracting muscles are your pelvic floor muscles. Next, then you can follow the following Kegel exercises:
- First, tighten your pelvic floor muscles for about 3 to 5 seconds.
- During tightening these muscles, do not hold your breath or tighten your abdominal muscles, thighs, and buttocks.
- Relax your lower pelvic muscles for 3 seconds.
- Repeat this exercise for up to 10 times.
- For maximum results, do this exercise 3 times a day.
After you get used to doing Kegel exercises, try to hold the pelvic floor muscles for much longer. Start by holding for 6 seconds, until you can hold for 10 seconds. Give the appropriate time lag, which is 6-10 seconds.
Don't forget to breathe as usual during female Kegel exercises. But it is not recommended to hold the pelvic floor muscles when you want to urinate, huh. This can harm your bladder.