Ejercicios Kegel

Kegel Exercises, what are they and what they do? 

Yoga, and certain physical exercises are used to achieve optimal physical development.

These physical exercises include Kegel exercises. Kegel exercises are easy exercises that can be done to help strengthen the pelvic floor muscles. These muscles help control blood flow in the area and are one of the most effective treatments when treating incontinence without prior medical treatment.

The prostate is a small gland located under the bladder that surrounds the urethra. The urethra transports urine to the penis. There are a large number of muscles surrounding the prostate and these can weaken over the years and lead to problems at the time of optimal development in the sexual act, and of course have problems of loss of urine. Building strength in the pelvic floor muscles can help control the flow of urine.

First of all, you need to locate the correct muscles to exercise. There are several ways to locate them, but we will highlight this way: The most effective is usually to try to stop and start the flow of urine. If you have trouble doing it, just imagine that someone is entering the bathroom and you need to stop urinating. Well the only muscles used to stop the flow of urine are pelvic floor muscles.

Once the muscles are located, the next step is to master the movement. For example, tighten the muscles for 3 seconds, and then relax for another 3. This is the basic exercise and can be raised to 4 levels.

 

  • Basic: Done when lying down
  • Normal: Performing once sitting
  • Advanced: When standing
  • Master: Being this the maximum level, it will be practiced while walking.

 

It is essential to maintain a maximum concentration, and not exercise the wrong muscles. These exercises should preferably be done after urinating, to remove the last drops of urine, also just before sneezing, laughing, coughing or lifting heavy objects.

Also, very important when performing Kegel exercises:

 

  • Do not tighten your stomach or buttock muscles
  • Do not push down
  • Relax the pelvic floor muscles before each squeeze
  • Do not hold your breath

 

It may be that at the beginning, you cannot repeat the series of exercises 10 or 20 times, and it is not something that you should worry about, as it is a symptom that you are doing well since it is advisable to do few exercises well, rather than lots of bad ones.

 

The ultimate goal is to perform 20 Kegel exercises 3 or 4 times a day.

As we have mentioned above, the good thing about these exercises is that it is not necessary to take a break to perform them or go to the gym, but that you can do them at any time of the day and best of all, without anyone noticing.

The average to start seeing results is usually about 6 weeks, as we must not forget that it is like any other muscle in the body and constant training and dedication is needed.

Patients who have performed these exercises for a long period of their life have full control over possible incontinence and within 9 to 12 months they can begin to see clear results of such control.

Nor should we be discouraged if these results are not seen in that period or if you suffer from any loss of urine, since each body works at its own pace, but what is certain is that with constant practice, you can reach mastery.

From Revita Medical, we encourage you to practice these Kegel exercises and if you have any questions or concerns, do not hesitate to contact us at any of our clinics. Our professionals will help you in a totally personalized way focusing on your needs.

No matter what your ailment, we have the latest treatments and technology, with the best professionals, so you will not find better hands to put your health in.

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