Does your urine leak when you sneeze, cough, or laugh? If so Your doctor must definitely advise you to do Kegel exercises in order to get the correct benefits from these exercises. It is important to avoid certain mistakes.
Exercise and Kegel exercises are important for women’s health. Kegel exercises help prevent cardiovascular disease. high blood pressure and reduce the risk of colon cancer and diabetes Helps maintain strong bones, muscles, and joints. It also helps in weight control. Build lean muscle and reduce body fat Kegel exercises also help prevent sexual health problems. Keep in mind that Kegel strengthens sexual health. If done wrong, it will cause more harm than good. Therefore, it is important to know what mistakes we make during kegel exercises.
Let’s first get acquainted with how Kegel strengthens the pelvic floor muscles. (Kegel exercises for pelvic floor muscles)
The pelvic floor muscles are a group of muscles that are used to stop the flow of urine. Strengthening these muscles helps prevent urine from leaking or accidentally passing gas or stool. Kegels work and strengthen the muscles around the vagina and anus.
It is also necessary for pregnancy, childbirth and postpartum recovery. Many women do not get the full benefits because they do not know how to do Kegels properly. We are telling you the five mistakes that often occur while doing Kegels. We will find out how they can be improved…
Know why Kegel exercises are important for women. (Kegel exercises for women’s health)
Kegels tighten and strengthen the pelvic floor muscles. It also helps nourish the uterus. urinary tract and intestines as well It also controls urinary and bowel movements.
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Know these 5 mistakes during Kegel exercises.
1. Tense the wrong muscles.
There should be no pain during or after doing Kegels (a mistake during Kegel exercises). If you experience pain in your stomach, lower back, or head, it may be because you’re not breathing properly, holding your breath, or contracting the wrong muscles. Performing Kegels Properly done, it will keep your stomach, buttocks, or hips free from tension. To do this Properly stretch your pelvic floor muscles first. You can ask for help from a doctor.
2. The form is incorrect.
Another common mistake women make during Kegels: They press their pelvic floor as if defecating. This is not only wrong; But it can also increase pressure on the stomach. Your pelvic floor muscles may also be damaged. So make sure you contract in and out. During this time you should feel something similar to the sensation of stopping urinating or stopping gas.
3. Lack of variety
The pelvic floor muscles are actually made up of two different types of muscle fibers: fast twitch and slow twitch. Their fast-twitch fibers allow them to respond quickly to all types of pressure, such as when coughing or sneezing. while slow-twitch fibers support the pelvic organs for a long time. Both of these fibers require different types of exercise. In this situation The more variety in exercise, the better.
4. Following the wrong routine
It is important to follow a certain routine for Kegel. It is also important to pay attention to your feelings during the routine. (Mistakes During Kegels Exercises) Kegels should not cause pain. If this happens you should see a doctor. If you don’t know how to do pelvic floor exercises. You can get help from YouTube videos, it is better if you talk to a physical therapist first.
5. Give up before it gets results.
Most women want immediate results when they start using Kegels. This is where they make mistakes. (mistakes during kegel exercises) They should not forget that change can take 12 weeks or more. When you see the change You’ll never forget to do Kegels again.
Read more:- Strength Training: If you want to stay strong and active as you age, Incorporate strength training into your exercise routine.