Keigal exercises for anal muscles


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About video

The kegel exercise consciously tightening your pelvic floor muscleshas been around for decades and is a very simple procedure. If youve stopped your urine flow midstream or consciously held in gas then you have already done a kegel. Next pull up your muscles to about half of their maximum (as if going up to the 2nd floor). To do kegels, imagine you are sitting on a marble and tighten your pelvic muscles as if youre lifting the marble. Try it for three seconds at a time, then relax for a count of three. For best results, focus on tightening only your pelvic floor muscles. What are kegel exercises? Kegel exercises are more commonly known as pelvic floor exercises and as the name suggests, they are used to strengthen muscles of the pelvic floor by alternately contracting and relaxing them. These muscles are located beneath the bladder, bowel, and uterus. Weak pelvic muscles therefore translate to lack of voluntary control of urination and bowel movements. Contract the anus muscles you normally use to prevent yourself from passing gas, or to hold in a bowel movement. To perform the exercise correctly, contract and release your anus muscles repeatedly.   you should sit, stand or lie in a comfortable position with your legs slightly apart. Tighten your pelvic floor muscles, hold the contraction for three seconds, and then relax for three seconds. When your muscles get stronger, try doing kegel exercises while sitting, standing or walking. Perform your pelvic floor exercises (kegels) when your muscles are less likely to be fatigued (e. Early in the day) always draw up your pelvic floor muscles after using your bowels progress your pelvic floor exercises into upright positions when you are able. Take baths in the tub three times a day, performing this exercise during each bath. This exercise promotes blood flow to the area, allowing for maximum healing. Take baths in the tub three times a day, performing this exercise during each bath. Kegel exercises are the rhythmic clenching and unclenching of the pubococcygeus (pc) muscles, which hold your pelvic organs in place and control urine flow.

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