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Start doing Kegel exercises several times a day. After feeling the muscles get stronger, then slowly increase the number of contractions and how long it takes to hold the contractions in a day. Ideally, do a Kegel exercise set consisting of 10 Kegel movements. Now, every move, try to hold the contraction for 10 seconds. At the very least, do 3 or 4 sets of Kegel exercises 3 times a day.

Don't take too much care or respond to Kegel as part of the sport. Kegel should be considered as part of your daily routine that can be done anytime and anywhere. For example, do Kegel exercises when you wake up in the morning, while watching TV, and when you want to go to sleep. As long as it is done routinely, then Kegel exercises are definitely beneficial for health.

Be patient and do every move diligently. At least the results will appear after 3 to 6 weeks of regular exercise. You will feel an increase in control of the bladder so that urine does not easily leak.

How long does Kegel have to continue?

Even though your bladder problem has healed, you should not stop doing Kegel exercises. Continue to do Kegel movements to strengthen the pelvic muscles with age. Make gymnastics a part of a lifetime habit. Keeping the pelvic floor muscles strong until old will also help prevent prolapse or 'fall' of the pelvic organs. This is usually experienced by women who are elderly.

When pelvic organ prolapse occurs, the pelvic muscles and ligaments are no longer tight, allowing the uterus, bladder, and tissues around the anus to sag into the vagina. This will cause incontinence and other symptoms such as pelvic pain, low back pain, and discomfort during intercourse.
"Situs ini dibuat dengan tujuan untuk membantu orang lain baik yang sedang menjual atau pun mencari rumah di Jepara dan sekitarnya seperti Demak, Kudus, Pati dan Semarang dan sekitarnya adapun data yang ada berasal dari group jual beli rumah seperti facebook, whatsapp atau yang lain. Harapan kami situs ini bisa menjadi sumber informasi yang bermanfaat" Rumah bukan hanya sekedar tempat untuk berteduh, rumah tempat kita berkumpul dengan keluarga yang kita cintai, tempat kita berbagi kebahagiaan dengan mereka. Oleh karena itu sebelum anda memutuskan untuk membeli sebuah rumah selain lokasi yang strategis, harga yang pas dengan keuangan anda, keamanan dan kenyamanan lingkungan rumah yang akan anda beli anda harus membicarakannya terlebih dahulu kepada keluarga anda. Dan jangan lupa untuk mencari informasi tips membeli rumah atau perumahan yang aman. "

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For maximum results and changes, the WebMD health site states that this exercise should be done routinely. Just like other muscles in your body, the pelvic floor muscles will also become more flexible and strong if you are diligent in training them.

For beginners or people who have never done Kegel exercises at all, you can start by practicing as much as once a day. Look for the most appropriate time, which is the time you can relax and not feel rushed. For example after you take a shower in the afternoon or evening.

If it's normal, increase the duration of exercise and its frequency gradually. However, you are not advised to do Kegel exercises more than three times a day. Too often doing this exercise can actually make muscles tired so that you actually experience disruption when urinating or defecating.

According to various studies, usually this new exercise will feel the effects and changes after you routinely exercise for four to six weeks. However, the effect is certainly very beneficial for the health problems that you are facing.

Well, in order to be routine, you can do Kegel exercises while doing various other daily routines. For example while watching television. You can even do these exercises together with your partner. That way, you can simultaneously increase intimacy and increase sexual pleasure thanks to this exercise.



"Situs ini dibuat dengan tujuan untuk membantu orang lain baik yang sedang menjual atau pun mencari rumah di Jepara dan sekitarnya seperti Demak, Kudus, Pati dan Semarang dan sekitarnya adapun data yang ada berasal dari group jual beli rumah seperti facebook, whatsapp atau yang lain. Harapan kami situs ini bisa menjadi sumber informasi yang bermanfaat" Rumah bukan hanya sekedar tempat untuk berteduh, rumah tempat kita berkumpul dengan keluarga yang kita cintai, tempat kita berbagi kebahagiaan dengan mereka. Oleh karena itu sebelum anda memutuskan untuk membeli sebuah rumah selain lokasi yang strategis, harga yang pas dengan keuangan anda, keamanan dan kenyamanan lingkungan rumah yang akan anda beli anda harus membicarakannya terlebih dahulu kepada keluarga anda. Dan jangan lupa untuk mencari informasi tips membeli rumah atau perumahan yang aman. "

BAGIKAN ARTIKEL INI KE TEMAN ATAU SAUDARA ANDA

Lately, Kegel exercises are increasingly popular among men and women. Initially, this gymnastics was better known as gymnastics for mothers who had just given birth. However, Kegel exercises actually offer a myriad of benefits that are not only good for women who have given birth.

Therefore, now Kegel exercises are recommended for anyone who wants to train or tighten the pelvic muscles. Don't worry, even though it's called gymnastics, actually this muscle training does not require certain physical strength or endurance. Kegel Gymnastics is easy to do by anyone anywhere. Just look at how to do Kegel exercises for the following women.

Women's Kegel exercises can be done while lying down, sitting, standing, or walking. 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 force of gravity so that your body is more relaxed.

To determine the location of the pelvic floor muscles, try to tighten the muscles in the vaginal area as if you are holding back urine when urinating. The contracting muscles are your pelvic floor muscles.

If you already know the location of the pelvic floor muscles, see how to do the following Kegel exercises.

• Tighten your lower pelvic floor for about 3 seconds.
• During tightening of this muscle, do not hold your breath or tighten your abdominal, thigh and buttocks muscles.
• Relax the lower pelvic floor muscles for 3 seconds.
• Repeat this muscle exercise 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 even longer. Start by holding for 5 seconds, until you can hold for 10 seconds. Give the appropriate pause, which is 5-10 seconds. Don't forget to breathe as usual during women's Kegel exercises.

You can train pelvic floor muscles anywhere and anytime, for example when sitting behind a desk or watching television. Do not hold the pelvic floor muscles when you urinate because they can harm the bladder.

Benefits of Kegel exercises for women

• Close the vagina after normal labor.
• Accelerate vaginal recovery after episiotomy (vaginal scissors during childbirth). Because, Kegel exercises can improve blood circulation smoothly to the vaginal area. Blood which contains oxygen and various nutrients is needed to regenerate various cells and vaginal tissues that are damaged by episiotomy.
• Helps overcome hemorrhoids (hemorrhoids), especially after vaginal delivery. This is because Kegel can accelerate blood circulation to the anus and vagina.
• Tighten the vagina that has been loosened, for example when a woman enters menopause. This benefit can help achieve a more satisfying sexual performance.
• Helps overcome symptoms of pelvic organ prolapse. Pelvic organ prolapse is a condition when the muscles and ligaments that support organs in the pelvic area are weakened. This is evidenced in a study by experts from Norway in 2012. This study was published in the Journal of Urology.

"Situs ini dibuat dengan tujuan untuk membantu orang lain baik yang sedang menjual atau pun mencari rumah di Jepara dan sekitarnya seperti Demak, Kudus, Pati dan Semarang dan sekitarnya adapun data yang ada berasal dari group jual beli rumah seperti facebook, whatsapp atau yang lain. Harapan kami situs ini bisa menjadi sumber informasi yang bermanfaat" Rumah bukan hanya sekedar tempat untuk berteduh, rumah tempat kita berkumpul dengan keluarga yang kita cintai, tempat kita berbagi kebahagiaan dengan mereka. Oleh karena itu sebelum anda memutuskan untuk membeli sebuah rumah selain lokasi yang strategis, harga yang pas dengan keuangan anda, keamanan dan kenyamanan lingkungan rumah yang akan anda beli anda harus membicarakannya terlebih dahulu kepada keluarga anda. Dan jangan lupa untuk mencari informasi tips membeli rumah atau perumahan yang aman. "

BAGIKAN ARTIKEL INI KE TEMAN ATAU SAUDARA ANDA