One of the main problems faced by women with over the years is urinary incontinence that occurs due to the lack of tone in the pelvic floor muscles, specifically the PC muscle, It is that connects the uterus and bladder of women and controls the movement of these.
With pregnancies and the passage of the years These muscles lose their tone, What is cause of some disorders such as urinary incontinence which affects a large number of women. To prevent this from occurring, the doctor Arnold Keger He invented a series of exercises to train these muscles and ensure that they are strong and maintain its functions. And is that the muscles of the pelvic floor must train like the rest.
The development of this workout routine is very simple and will give you many benefits. First of all you need to do is Learn to recognize the perineal muscle to be able to train it. The way to do it is to stop the urination and thus check the muscular group that we have to work, because stopping it we get these muscles and that exercise is that there is to do exactly what is. That Yes, there to do it always urinating, then we can develop a urine infection.
The practice of the exercises should be continued as all days should be a 200 repeticiones to see results and have a well-worked muscles of the pelvic floor. There are different types of exercises in which varies the intensity and depth of the work. They can be slow contractions It consists in maintaining the muscles for 5 seconds, or fast, it easy exercise.
But for best results there are two exercises designed to increase all the muscles of the pelvic floor. One is the one known as the elevator which consists in carrying out contractions of the muscles outside inward as if apartments were, and vice versa. Another exercise is the wave which muscle contractions occur in circles ranging from the vagina to the year, i.e., contractions should be back forward.
These exercises can be made at any time of the day, anywhere, because nobody has to why realize. Its benefits are many, because we will finish or improve the urinary incontinence, In moms facilitate childbirth, helps to have a better blood circulation in this area, prevents the prolapse which is the output of the uterus and bladder of your site, increase the sexual pleasure…
Following these tips and with a continued practice will be able to have a few pelvic floor muscles stronger and more resistant. In addition, difficulties in the beginning will gradually disappear, because the practice we will succeed in controlling all the muscles, so it is advisable to start with simple exercises of contraction.
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