Kegel exercises were invented by Dr. Arnold Kegel (American sexologist) in 1940 to improve the tone of the pubococcygeus muscle.
Childbirth is one of the most important risk factors for pelvic floor dysfunction, the muscles of the perineum are affected, compromising its support function.
It is essential to start performing Kegel exercises early. Thanks to this, we will achieve a good postpartum recovery of our pelvic floor.
The benefit obtained from its performance will begin to be noticed after 2 months of regular practice. 60% of patients who report urinary incontinence will minimize their symptoms with regular Kegel practice.
How can I identify the pelvic floor muscles?
The muscle contraction that must be performed will be similar to the contraction capable of stopping the urinary stream (this action should not be performed as an exercise, only to identify the muscles).
You can also identify the correct contraction lying on your back, with your legs slightly bent and your feet flat. He will place two fingers in the area between the vagina and anus and the other hand on the abdomen. He will contract the perineum as if he wanted to retain the desire to urinate, appreciating that the abdomen remains relaxed.
Types of exercises
- Slow: Squeeze your pelvic floor muscles for a count of 5 seconds, relax for a count of 10 seconds.
- Fast: Squeeze and release your pelvic floor muscles as fast as possible while counting 5 seconds.
It is recommended to perform 30 contractions of each type 2 times a day.
The exercises can be performed lying on your back, sitting, on all fours or standing.
It is recommended to carry it out daily and associating it with a time slot to facilitate compliance.