Trying to get used to his size (the miraculous improvement effects of Kegel exercises)

　　According to Beijing Obstetrics and Gynecology Hospital of Gynecology According to expert Dr. Li, Kegel exercises are useful for female Pelvic floor muscles exercise It has a role that cannot be ignored. The pelvic floor muscles are like a "hammock", supporting the bladder, Uterus and other important organs. When this "hammock" has problems such as looseness, it will cause a series of physical discomforts. Kegel exercises can effectively strengthen the pelvic floor muscles through specific contraction and relaxation movements, thereby bringing many miraculous improvement effects.

What are Kegel exercises

　　Exercise definition: Kegel exercises, also known as pelvic floor muscle exercises, are an exercise method that can strengthen the pelvic floor muscles. It was first proposed by American obstetrician and gynecologist Arnold Kegel in the 1940s. This is achieved by contracting and relaxing the pelvic floor muscles in a regular pattern, like switching between the sensation of holding in urine and the feeling of relaxation.

　　Applicable people: Kegel exercises are suitable for a large number of women, especially Postpartum Women, middle-aged and elderly women, and women with urinary incontinence, pelvic floor muscle relaxation and other problems. According to statistics, about 40%-60% of postpartum women will experience varying degrees of pelvic floor muscle relaxation, and Kegel exercises are very effective in improving this condition.

The miraculous improvement effects of Kegel exercises

　　Enhance the intimate experience: From the perspective of intimate relationships, by insisting on Kegel exercises, the contraction ability of the pelvic floor muscles can be enhanced, thereby better adapting to the size of the other party during intimate contact, and improving the experience of both parties. Dr. Wang, an andrology expert from Renji Hospital Affiliated to Shanghai Jiao Tong University School of Medicine, pointed out that the enhancement of female pelvic floor muscle strength has a positive role in promoting the harmony of intimate relationships.

　　Improve urinary incontinence: Many women, especially middle-aged and elderly women, will have urinary incontinence problems, such as cough , urinate involuntarily when sneezing or laughing. Kegel exercises can strengthen the urethral sphincter and improve urinary control. A study shows that about 70%-80% of patients with mild urinary incontinence will see significant improvement in their symptoms by continuing to perform Kegel exercises for more than 3 months.

　　Prevent uterine prolapse: With age or the impact of childbirth, the uterus may prolapse. Kegel exercises can enhance the support of the pelvic floor muscles and effectively prevent the occurrence of uterine prolapse. Dr. Zhang, an obstetrics and gynecology expert at the Third Affiliated Hospital of Guangzhou Medical University, said that long-term persistence in Kegel exercises can reduce the risk of uterine prolapse.

How to perform Kegel exercises

　　Find the pelvic floor muscles: You can try to interrupt the flow of urine during urination. The muscles that contract at this time are the pelvic floor muscles. However, it should be noted that this exercise should not be performed frequently during urination, so as not to affect the normal urinary function.

　　Specific actions: Contract the pelvic floor muscles, hold for 3-5 seconds, then slowly relax and repeat. You can do 3 groups of 10-15 times a day. At the beginning, the contraction time can be shorter, and as the exercise progresses, the contraction time can be gradually lengthened.