If you think about your body, there's a pelvic bone around your waist with a hollow center. The muscle group in the region called the "pelvic floor" is called "pelvis base muscles" i.e. "love muscles". These muscles, described by Dr. Arnold Kegel for the first time, are also called "pubococcygeal muscles" "PC muscles" in Latin.
Kegel exercises are muscle-constructive exercises that tighten, stretch and leave the pubococcygeus (PC) muscles in the pelvic floor. Your pelvic floor muscles work like a network system in the cavity, at the center of the pelvic bone, and hold your intestinals with your internal organs.
Pelvic floor muscles i.e. pubococcygeus muscles (PC muscles) are a group of muscles that support your bladder and rectum, which allows you to control urine flow and feces. It is very important in sexual intercourse and ejaculation. Apart from this, it has a very important function in normal birth.
How can we feel the pelvic floor muscles?
Be careful what muscles you use to interrupt the urine while you are urinating. Then keep urinating and hold again. Make sure that your abdomen and buttocks are loose while you are muscles. You can also try Your big Toilet in the same way. After all, if you focus on your pelvic area, you will feel comfortable with which muscle group is working. Here are the pelvic floor muscles you feel are the muscles you will run during the Kegel exercises.
How to make Kegel exercises?
Kegel exercises can be explained differently in different ways. The important thing is to understand the logic of the exercises. Blood flow increases and develops in the working muscle group. For example, we take a weight to make an arm muscle, and we remove it frequently and we pull it off, so we're loose. In time, we feel that the muscle group has evolved and strengthened.
At first, the pelvic floor (the muscles of love) discovers the muscles; To know that muscles in the region also need an exercise. It is most important to feel and focus on the correct muscle group in this exercise rather than the shape of the Kegel exercise and to use only those area muscles.
Do not use Kegel exercises while your bladder is empty.
SLOW KEGEL EXERCISES
The pelvic floor (love muscles), as it would like to hold the urine in the sitting position or in a reclining state, is necessary to tighten and loosen the muscles of the person and feel the love muscles while squeezing the urine hole and the anus muscles during this control. If a contraction is felt in the abdomen and leg muscles, it means that it does not have the right muscles. For slow Kegel exercises, it is important to lie down on the floor or on the bed, slowly breathe like a flower smells, slowly breath as a candle, and catch a rhythm. It is necessary to gently squeeze the love muscles for 5 seconds while breathing, and gently loosen for 5 seconds while breathing. This process is recommended to be done 10 times a day, at least 100 times daily, 10 cycles each time. Over time, the time to tighten and loosen can be increased to 10 seconds.
QUICK KEGEL EXERCISES
The quick Kegel exercises are similar to the same slow Kegel exercises. The only difference is that the love muscles are squeezed and released faster, i.e. 3 seconds instead of 5 seconds, looging for 3 seconds.
Kegel exercises have many different viable alternatives. Kegel exercises can be performed in combination with Fitness, pilates, yoga, pregnant exercises or bladder jimtire.
As a result; Whichever type you prefer, it is necessary to discover the muscles of love that are important in kegel exercises, namely pelvic floor muscles, focusing on that area, feeling and loosening the right muscle group.
When we use Kegel exercises and their benefits;
• In the treatment of excessive active bladder (hyperactive bladder),
• In the prevention and treatment of urinary incontinence in women (especially stress-type urinary insulin) complaints,
• To minimize unwanted conditions such as sagging, urinary incontinence, and to prepare the woman for normal birth after normal births
• In men with Urethritis, prostatitis (especially chronicized) diseases,
• Treatment of urinary incontinence after prostate cancer or benign prostate enlargement (BPH) surgeries,
• In preventing the sagging of the bladder, uterus and bowel, etc.,
• In the treatment of sexual reluctance in women,
• The problem of erectile dysfunction in men (impotence) treatment, ejaculation problems (premature ejaculation/premature ejaculation) treatment, Libido (sexual desire) problems (sexual reluctance) treatments (sexual problems)
• It is helpful exercises in the treatment of sexual problems, such as vaginal sex, dysparoni (painful sexual intercourse), inability to orgasm.
How long should we do the Kegel exercises?
Usually, Kegel exercises are started as a support to the main treatment in accordance with the patient's complaint. After starting the exercises, approximately 4-5 weeks after starting to see the benefit begins. These exercises are asked to do for at least 6 months until the patient passes complaints. These exercises, which are quite good, are especially recommended for women to use for life.
In the Far East, the Kegel is built before the first sexual intercourse with the ladies, and they are not in trouble in their first relationship. Women can learn to use their vaginal muscles with kegel. They can increase sexual pleasure by using these muscles during the coıtus (vaginal-Penis association).
With Kegel exercises, men can achieve stronger stiffening (erection) and experience a more intense orgasm, better control of their ejaculation, and thus have a more enjoyable sex life. Kegel exercises, also used in the treatment of sexual dysfunction, reinvent and strengthen the muscles of love.
Kegel exercises can be easily applied on the bus, in the car, in workplaces, on the road, at home etc. and no one outside understands you are doing these exercises. These exercises should be done regularly every day especially for the ladies.