Instruction
1
During pregnancy and childbirth put pressure on all the organs and tissues of the pelvic floor. The bladder, the intestine and the vagina lose their tone. So often after the birth of the child the sexual life of the partners undergoes a series of failures. Male not experiencing the old sensations, and the woman feels discomfort and pain. To return muscle to its original shape, gave birth to the woman recommended to perform Kegel exercises. The complex was developed by gynecologist Arnold Kegel in the mid-20th century and is still relevant in our days. Exercises are aimed at training the muscles of the perineum and pelvic floor. Initially, their goal was the prevention and treatment of urinary incontinence, prostatitis, hemorrhoids and other diseases associated with a decrease in muscle tone of the urinary tract and rectum. However, Kegel exercises and effectively tighten the vaginal muscles. To begin execution of the complex no earlier than 2 weeks after the baby is born, however, if the woman had been stitched, conducted a caesarean section or other complications after birth, before exercise need to consult a doctor.
2
The most common and effective exercise is the retraction of the pelvic floor muscles. The muscles surrounding the anus, together with the muscles of the perineum and vagina form a figure eight and connected. Thus, when performing this exercise is the strengthening of all the muscles of the pelvic floor, which is important for mothers who have noted a lowering of the tone of the intestine and bladder. To understand how to correctly perform the exercise, try to hold the stream during urination. You will understand what kind of perception going on. Squeeze the muscles gently and slowly. For a start, it is sufficient to perform 20 pull 1-2 times a day. First is the number of repetitions can be challenging so start with 2-3 times, delaying the inverted muscle for 5-10 seconds. After a while, when you notice that exercise is given to you easily, increase the number of repetitions, and then approaches. In addition, try retracting in different poses - sitting, lying, squatting.
3
When you are successfully able to do the recommended amount of repetitions, try to increase the speed of muscle contraction and add the push, similar to the way you pushed during delivery. To exercise given effect, it is recommended that weekly to each of them add 5 reps. To perform complex needs up to 5 times a day. Ideally, you should bring a daily amount of exercise to 150 times. A definite plus for such charging is that it can be done in any position and in any situation: while walking, in public transport, in bed, etc.
