Practice kegel exercises and improve your sex life

By | September 29, 2017

The body contains a number of thrive max muscles that play a key role in its proper functioning. The muscles of the pelvis, exactly those of the pelvic floor, hold the uterus, bladder, rectum, and small intestine.

These muscles weaken for reasons such as childbirth, age, overweight, chronic constipation, weighs or high impact sports. This weakening produces uncomfortable urinary incontinence, which makes things as simple as coughing, sneezing or laughing produce involuntary urine output.

Weak muscles can also result in unsatisfactory sexual intercourse as the vaginal canal is too relaxed.

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The important thing is that there is a way to improve this condition quite simply and without having to resort to surgery.

In 1948 these muscles were identified by Dr. Arnold Kegel, an American gynecologist who also invented a series of exercises as a non-surgical treatment for the relaxation of the genitals.

Kegel Exercises

Step One

Identify the muscles to contract

The first step is to identify exactly what these muscles are, which can be tricky at times.

There are three ways to find them for yourself.

Interruption of urine: When you are urinating, stop urine, this way you can identify which muscles you are contracting; those are the muscles of the pelvic floor.

Vaginal Tact: If you have not identified the muscles well, you can try to identify them using the touch. Insert a finger, previously sanitized, into the vagina and tighten. You will notice that the entrance of the vagina contracts. You can repeat the contraction to be able to identify which muscles you need to work on.

The Mirror Technique: Sitting with your legs slightly apart in front of a mirror, you contract your muscles and watch as the perineum rises and closes the entrance of the vagina.

If still using these techniques it is difficult to recognize what the muscles are, visit your gynecologist who will help you identify them.

Do the exercises

1. Make sure you have an empty bladder before you start with the exercises.

2. Concentrate only on contracting the pelvic floor muscles.

This gives better results. Avoid contracting other muscles such as the buttocks or abdomen.

3. For a better concentration breathe deeply. Inhale and exhale as you do each repetition of the exercises.

4. To make sure you do not move your abdomen, place your hand on your belly and make sure it does not move.

5. Put yourself in a comfortable position. You can make them sitting on a chair or lying on the floor with your knees slightly bent, as shown in the box. Make sure your glutes and your belly muscles are relaxed.

6. Duration of the contractions

To begin, tighten the muscles of the pelvic floor and keep them tight for 5 seconds.

7. Relaxation stage

After contracting for 5 seconds, rest for 10 seconds and then repeat the contraction. An easy way is counting up to 10 between one contraction and another.

Increase the contraction time as you get accustomed. You can increase one second per week. until it reaches 10 seconds. After you do, there is no need to squeeze any longer. It continues with the routine of 10 repetitions of seconds of contraction and 10 of rest about 3 or 4 times to the day.

8. How many times should you do them?

Each workout should be done 10 times, that is, 10 contractions should be performed with their corresponding breaks between one and another.

9. How many sessions should you perform per day?
You should repeat the sessions 3 or 4 times a day. [5

10. How long do the results look?

That depends a lot on the type of ailments. there are people who see an improvement on the 4th week, but others take two or three months; what is sure, if you are constantre; sooner or later, you will see improvement, both in incontinence problems and in cases of flaccidity of the genital area.

11. Should I stop?

No, once you have regained thrivemax Testo the tone of your muscles, you must continue with the routine forever. Like all muscle, those on the pelvic floor need to exercise. Although you can decrease the number of sessions to two daily.

 

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