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Cause | Symptoms | Description | Reverse Kegel
Everyone has heard of it Kegel Have you heard of reverse Kegel before? We are here to fill you with how to tighten your muscles and your benefits, rather than tightening your muscles. Pelvic floor You can cut it from simple exercises.
Pelvic floor, called “core” It consists of Three main muscle sections: levator liver muscles, coccyx muscles, and fascia fascia. The pelvis is home to the uterus, bladder, sigmoid colon, rectum and vagina.
when The pelvic floor is strengthenedintestinal movement and urination can function normally. However, it is also important to relax and stretch your pelvis to prepare for childbirth, as it helps relieve muscle tension.
Even men, especially for men with erectile dysfunction, should consider Kegels and Kegelists as they can increase muscle control and promote more sexual strength and stamina.
Combining regular kegel with inverted kegels will strengthen and lengthen, Relax these essential muscles. Now, let’s get to the basics.
Causes of weak pelvic floor
There may not be one clear reason Weak pelvic floor Or pelvic floor dysfunction, there are several common reasons that contribute to the condition.
Here are the reasons for the weak pelvic floor:
- Multiple births
- Perineal tears
- A decrease in estrogen causes weak muscles in menopause women
- I get nervous while using the toilet due to constipation
- Hysterectomy
- Heavy lifting Exercise with an incorrect posture.
- As you age, your pelvic muscles become weaker
- Too fat
Weak pelvic floor symptoms
Painful sex, painful orgasms, Urinary incontinenceback drop and stress are all areas. Weak pelvic floor It can affect people.
It is also known as disparenia for women who experience painful sex. vaginitisPelvic floor training, which is a condition in which muscles contract, is a condition that can relieve the hyperactive pelvic floor and reduce tension.
in 2022 Intimina Survey5,083 women worldwide reported that 58% experienced stress incontinence and 43% experienced painful sex. Most women in the report were unaware that pelvic floor dysfunction could be cured.
Additional symptoms of pelvic floor dysfunction include:
- It lets air through when bent
- It lets the air flow when lifting something heavy
- Vulva pain
- Impossibility of orgasm
- Recurrent urinary tract infection
- Bulging at the vaginal opening
What is the hypertonic pelvic floor?
The hypertonic pelvic floor is when the muscles are too tight to relax. This can be due to excessive exercise, too much kegel, and the retention of the bladder and bowel movements. stressanxiety, abuse, trauma, birth trauma, or previous surgery.
Exercises on the hypertonic pelvic floor include:
- Relaxation Techniques
- Breathing techniques
- Abdominal massage
- Using a vaginal dilator
- Pelvic extension
- Previous Surgery Scar Tissue Massage Technique
- Reverse cone
How to do reverse caegel
Reverse Kegel is something that both men and women can practice if the pelvic floor muscles are tight or if the pelvic floor has a hypertonic pelvic floor. You can do it in a variety of positions, but sitting is the easiest way to position yourself.
Make sure you are familiar with your pelvic muscles by straining them before practicing. Imagine you want to prevent yourself from urinating, in order to pulsate your muscles.
- Sit in a position where you can feel your perineal tissue, which is the area between the anus and vagina.
- Start with the regular kegel.
- Put your hands on your stomach and breathe deeply. When breathing, focus on mitigating the organization of members. Imagine you passing intestinal movements or urinating.
- Continue to extend with each exhale.
- Run three sets of three reversed kegels.
The key components during reverse caegel are: Diaphragmatic breathing This is when the diaphragm drops and the pelvic floor is relieved. Breathe through your nose for 4 seconds, hold your breath for 2 seconds, then exhale slowly for 6 seconds.
Over time, after repeated practice of reverse kegel, you can feel the connection to the chair connected to the chair. If you need more stretching, do them while lying down and lift your hips while breathing. The pelvic muscles are extended and the stretch is deepened.
Firstly, safe
Don’t overdo these exercises. Do not push or strain your muscles more than necessary.
If you experience pain or discomfort while kegeling or reversed kegeling, do not continue exercising. That may mean you’re not doing the exercise properly, or you may need to chat with your doctor about other concerns.
Everyone’s bodies are different, so everyone’s different. Some people notice a difference in weeks, while others can take months to notice the outcome. It is best to visit a physical therapist and see what advice you can give for further treatment and diagnosis.
Whether you are experiencing incontinence or painful sex, reverse Kegel is an exercise that can be implemented to improve muscles and support irritating pelvic concerns.
Roll the mat or pull up the chair to begin stretching and relaxing.
