Laughing and urinating is not just a joke. Many people laugh and really urinate.
In particular, some women will leak urine after giving birth or getting old.
Laugh and leak, cough and even some stand up and leak… At the same time, it may be found that the vaginal contraction ability has also become weak.
The same problem also exists in men, such as endless urination.
What should I do at this time? Only surgery? No, no, no…
Today, I’d like to introduce to you a kind of exercise that can exercise [pelvic floor muscles]-Kegel exercise, which can not only improve vaginal relaxation and incontinence, but also improve the ability to snap.
The most powerful thing about this sport is that both men and women, old and young, can do it, and there will be surprises if they persist.
Benefits of Women’s Pelvic Floor Muscle Exercise
Pelvic floor muscle, also known as PC muscle. Regular exercise of PC muscle can better support pelvic organs such as uterus, double appendages, bladder, small intestine and rectum.
Insisting on exercising PC muscle with correct methods will significantly improve incontinence of urine and feces, vaginal relaxation and other problems.
If you start to exercise PC muscles before pregnancy and childbirth, you can also prevent these problems to the greatest extent.
Benefits of Men Exercising PC Muscle
Of course, men also have PC muscles, which support important organs such as bladder and rectum.
Exercising PC muscle can improve urination dripping, help urinary incontinence, and also improve sexual ability.
Where is the key PC muscle?
The position of PC muscle is very special. Some people can’t see the effect after doing it for a period of time because they are not to the purpose of the specific method.
Many sports have video tutorials, but Kegel sports are a [quiet] sport, so… there is really no video.
How to accurately locate PC muscle? Three words: to feel.
- In the process of urinating, if you try to stop urinating, the muscle that is contracting hard at this time is the PC muscle. You can also feel the presence of the PC muscle by contracting your anus. Women can also try to put a finger into the vagina, try to contract hard, and feel the way of exerting force. Yes, that’s the feeling.
Well, after realizing that feeling, you can start to exert your power to contract pelvic floor muscles! But…
The second key is to focus on PC muscle.
It is the PC muscle that you have to contract hard.
Don’t contract your abdomen at the same time!
Don’t shrink your thighs at the same time!
Don’t shrink your hips at the same time!
At the same time, don’t hold your breath!
Insisting on repeating the wrong movements will not have what effect. Only by adjusting the rhythm of breathing and muscle contraction can the best effect be achieved.
How do you do Kegel sports?
The basic rhythm is: close ~ shrink ~ close ~ shrink ~ close ~ shrink ~ close ~ shrink ~
At the beginning of Kegel exercise, you can lie flat on the ground and try to contract PC muscle for 5 seconds, relax for 5 seconds, contract and relax again. After proficiency, you can extend the time of contraction and relaxation to 10 seconds.
3-8 groups per day, each group relaxes 10-15 times of contraction and persists for at least 8 weeks, which may bring obvious changes.
Where do you exercise?
It is precisely because Kegel’s exercise is [silent] that it can be done anytime and anywhere. However, as a beginner, it is easier to find the correct way to exert oneself when lying flat.
When you become more and more skilled, whether you are sitting at your desk, lying on the sofa at home, having a boring meeting, or reading this article, you can do whatever you want and do it quietly!
How long is exercise effective?
Instead of worrying about the effect, it is better to stick to it every day. As long as the movements are correct, obvious effects can be observed in weeks or months.
If you want to obtain long-term benefits, there are two key points: first, the sooner you start, the better; Second, you stick to it.
However, if there is already a serious leakage of urine, it is better to go to the hospital for examination as soon as possible. Simple exercise may not bring much help.