What Is the Kegel Muscle?

Kegel exercise, also known as pelvic exercise, was announced in 1948 by Dr. Arnold Kegel in the United States. It is performed by repeatedly scaling the pelvic muscle . There are tools invented to assist this movement, but many are ineffective. Kegel exercises are often used to reduce urinary incontinence and postpartum urinary incontinence in women. ^[1]

Kegel exercise

Kegel exercise, also known as

Kegel exercises are considered a good way to treat vaginal prolapse and prevent uterine prolapse in women, as well as treat prostate pain in men,

1. Stand with your hands crossed on your shoulders, your toes at 90 degrees, the inside of your heels being the same width as your armpits, and clamp tightly. Hold for five seconds and then relax. Repeat this action more than 20 times.

2. Simple pelvic floor muscle exercise can be performed sometimes, with a contraction of five seconds, letting it go, and it can be performed while walking, while driving, or at work.

The second phase is to train yourself efficiently daily:

1. Lie on your back with your knees bent.

2. Contract the muscles of the buttocks and lift the anus upwards.

3. Tighten the urethra, vagina and anus (they are supported by the pelvic floor muscles at the same time). This action feels like urgency, but when you cannot go to the toilet in time for some reason, you must close your urine.

4. Imagine holding something in your vagina, such as a stuffing or a penis. First imagine that something starts to lift from the entrance of the vagina, then gradually rises along the vagina, and holds for 3 seconds. Repeat 10 times as a group, more than 3 groups daily, and gradually increase to 25 times as a group. You can also use your fingers to insert the vagina during exercise to check the effectiveness of this process.

5. Lowering the vagina is like pushing something out of the vagina. Hold for 3 seconds to relax, repeat 10 times as a group, more than 3 groups daily, and gradually increase to 25 times per group.

6. Keep the pelvic floor muscles (also known as PC muscles) contract for five seconds, then slowly relax. After five to ten seconds of rest, repeat the contraction exercise.

7. During the whole exercise, breathe as usual and keep the rest of the body relaxed. You can touch your abdomen with your hands. If your abdomen tightens, your muscles will be wrong. ^[3]