Kegel exercises in women.
They are exercises of contraction of the pubocoxygeo muscle, intended to strengthen the muscles of the pelvic floor. They were created in the 1940s by the gynecologist Arnold Kegel as a means to prevent and resolve urinary incontinence in postpartum women. Little by little it was discovered that they could be used for much more than to treat urinary incontinence.
The exercises do not require a visible movement, since we work the internal musculature, that is why we can do them anywhere. The ideal is to perform them sitting, but if you are a beginner you can start to make them lying down to avoid the force of gravity.
Guidelines for implementation:
1. We place our hip in a neutral position and perform the movement of the pelvic floor musculature in four phases: contraction and elevation of the musculature, maintenance of that position, return to the initial position and finally relaxation.
2. We should breathe normally, not hold our breath in the contraction phase, relax our body and maintain an aligned posture.
The exercises do not require a visible movement, since we work the internal musculature, that is why we can do them anywhere. The ideal is to perform them sitting, but if you are a beginner you can start to make them lying down to avoid the force of gravity.
Guidelines for implementation:
1. We place our hip in a neutral position and perform the movement of the pelvic floor musculature in four phases: contraction and elevation of the musculature, maintenance of that position, return to the initial position and finally relaxation.
2. We should breathe normally, not hold our breath in the contraction phase, relax our body and maintain an aligned posture.
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