Exercise Kegel for You
The exercise Kegel pregnancy, developed by gynecologist Arnold Kegel Henry are used to strengthen the pelvic floor by tightening the muscles as when you stop the flow of urine. Today, Kegel is a primary form of treatment.
But if your pelvic floor is already tight? And how are you going to determine this?
what is the pelvic floor?
The pelvic floor refers to a group of muscles that attach to the front, back and sides of the pelvic bone and sacrum (the bone great cast at the bottom of your column).
These muscles act as a network to provide support for the bladder, bowel and uterus (in women). Hiring coordinated and relaxing of these muscles controls the functions of the intestine and of the bladder.
what is dysfunction in the pelvic floor?
Effects of pelvic floor dysfunction in men and women is composed of a wide range of issues, including but not limited to the following:
Dysfunction of the bladder that includes the interstitial cystitis and Urinary Incontinence
Disorders in the intestine such as irritable bowel syndrome
Sexual Dysfunction such as Syndrome lift of the anus
Pelvic Pain such as Pudendal neuralgia, and Vulvodynia
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These problems may occur when the muscles of the pelvic floor are weak, tight, or there is an impairment of the articulation sacro-iliac bone that is triangular at the back of the pelvis), lumbar, coccyx or hip joint.
Infections, pregnancy, childbirth, excess weight, aging, or dysfunction of the joint ITSELF, trauma (like a fall), or surgery may affect the muscles of the pelvis and create dysfunction.
How do you know if Kegel is right for you?
In reality, the pelvic floor can actually be both weak and tight. For simplicity and the purpose of this article, “tight” will refer to “strong” as a muscle can be both tight and weak and you never want to stretch a muscle that is already weak, unless you have it first.
You can think of the pelvic floor such as the four quadrants of the different divided front to back and from left to right. The quadrant in front on women consists of the labia larger and the scrotum in males.
The quadrant of the back is between the coccyx and tuberosity isquiática (points of bone on the end).
it Is possible for a quadrant of your pelvic floor to be weak and the other be tight. In this case, a Kegel typical will not be effective and may actually worsen your situation.
For example, if your pelvic floor muscles are going into spasm, the muscles really need to be relaxed to relieve the pain, not reinforced. In this case a exercise anti-Kegel would be appropriate.
It is the key to determine which part of your pelvic floor is weak and that part is strong. And so, wants to strengthen or release this quadrant in particular.
The neuromuscular system may also cause a quadrant of the pelvic floor and avoid the other quadrants to work properly.
The fascia (connective tissue) of a quadrant can pull the other causing them to stretch, which weakens the muscle, once that can no longer go back.
The more stretched part of the muscle, therefore, can not contract and provide the necessary support to the pelvic floor. In this case, the pelvic floor should be brought back into balance to function properly.
To Strengthen the Quadrant
You can perform a squat or a quadruped position.
Sit in the direction of the quadrant that needs to be strengthened as you perform a Kegel.
If the quadrant in front of you is weak simulates the attempt of “holding your pee”, if your quadrant back is weak, try to “hold your poop” (sorry for the expression). Release, and then run again.
To release a Quadrant
You can perform a squat or a quadruped position with the knees apart.
Sit away from the quadrant that needs to be released as soon as it starts a stretch. Enter and exit the position.
Importance of the diaphragm
In any issue of the pelvic floor, it is also important to assess the functioning of the diaphragm and the rest of the muscles in the central intrinsic.
The pelvic floor and the diaphragm are in opposite ends of the chest and work together to breathe. The diaphragm is our muscle’s primary breath, which is dome-shaped and connects to the bottom of the rib cage.
When you are Not breathing a dysfunction can certainly affect the pelvic floor. Many times, the diaphragm relaxes never fully and causes the pelvic floor to become weak.
the release of The diaphragm good and the proper training of the breath to the side of the proper activation of the pelvic floor can go a long way.
The good functioning of the pelvic floor and diaphragm can also be affected by poor posture. In this case, the pelvic floor needs to be released across the abdomens and be strengthened.
The Anti-Kegel is useful in this situation, because that is not both simultaneously.
To run the anti-Kegel:
Lie on your back with your legs up in top position and your knees wide with your feet together.
Press your hands to your thighs and thighs for your hands as you breathe deeply.
in order To receive effective treatment and appropriate rehabilitation of the pelvic floor, it is essential to have a thorough assessment from a physiotherapist specializing in the pelvic floor or someone who can perform tests to neuromuscular to determine the relationships and patterns between muscles and see the system as a whole, as a Therapist.
>> Kegel Exercises basic and its benefits
The Kegel exercises, which are also known as exercises of the pelvic floor consist of contracting and relaxing the muscles that form part of the pelvic floor muscles repeatedly.
Guidelines for the Exercise to the base Kegel:
Before you can strengthen the PC muscle (pubococcygeus), you need to find it and train to control it. Both men and women perform these exercises in basically the same way. The most important step is to find those muscles.
To find your PC muscle, try stopping the flow of urine while you are urinating. If you can, you have the muscle right.
do Not do it on a frequent basis, just do it one or two times to find the muscles of the pelvic floor.
Empty the bladder and sit or lie down.
Start by contracting these muscles and hold this contraction for 10 seconds and release. Repeat 4-5 times to have 10 seconds of rest between each contraction. Aim to do it 3 times a day, so it is part of your daily routine.
If you want to get the best results, tighten only the pelvic floor muscles, but do not tighten the muscles in your abdomen, thighs or buttocks.
don’t hold your breath but continue to breathe regularly during the exercise.
When you are confident in your exercise technique Kegel correct, contract the muscles of the pelvic floor with your strongest effort possible.
Benefits of Kegel exercises:
The research suggests that Kegel can help to restore bladder control after prostate surgery, improve erectile dysfunction, delay premature ejaculation, and maybe even increase libido.
The Kegel exercises help women control incontinence after childbirth.
These exercises can help women improve the symptoms of prolapse, bladder control problems, problems of control of the bowel, sexual sensation and response problems.
Kegel exercises help strengthen the muscles of the pelvic floor, and men and women can tremendously benefit from them.
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