Kegel exercises 'that' more passion

Please keep the muscles of the legs, buttocks or belly is in normal status, not contraction, then imagine as you are trying to control the flow of gas inhaled breathing out. At this time you need to do? You tighten or contraction muscle ring around the rectum-pelvic muscle. You will feel a sense of uplift in the area around the vagina.

Mechanism of Kegel exercises

A Kegel exercises including "squeeze and relax". Controlling the clenching and relaxing of the muscles is very important. So, you should take the time to relax by the time squeeze the muscles there. Pelvic muscle contractions and hold for about 3 seconds, then relax your muscles completely also in 3 seconds. Then, you can increase the time up 5-10 minutes and even longer.

Practice Kegel exercises

You can practice Kegel exercises anywhere and at any time. You should do pelvic muscle exercises in the location:

-Sitting: sitting on a couch in the back straight, knees slightly put out, or sit by on the floor, or sitting to stretch the legs out front.

-Located in the supine straight posture: or the knee on a pillow, knee, foot contraction to slight out.

-Standing: standing hang on the couch, knees slightly bent, wide shoulders, feet and toes slightly apart only the exterior.

If hard Kegel exercises episode each day, then only after 4 to 6 weeks, you will begin to notice the change. You can practice this exercise at any time in his daily life. You can also practice tighten the muscles when you walk, when you stand up, and on the way to the bathroom.

Common mistakes while Kegel exercises

Not just concentrate and squeeze the pelvic floor muscles that spasm all leg muscles, thighs, buttocks or belly. If you feel his stomach move then the IE you have spasms of the muscles.

Don't hold your breath. Breathe normally and/or counting out loud.

If back pain or abdominal pain after exercise, then you probably have an awkward episode and have to use both abdominal muscles. If the headache you may have muscle spasms of the chest and not keep breathing stabilized.=