7 common mistakes in the exercises of Kegel

Exercises to strengthen the pelvic floor muscles bring a lot of benefit from the best orgasms to a good intimate health. But you do not get such benefits, if we admit these popular errors Kegel exercises. Some of them may even harm you.

1. Do not konsultirueshsya a doctor

Kegel exercises are not dangerous, but only when you have no health problems. If you have recently given birth, you have been diagnosed with cancer, or simply feel discomfort and pain while exercising, be sure to consult with your doctor.

Ideally, visit a gynecologist worth, even if you have no tangible problems. Tell him that the plan to strengthen the intimate muscles, ask if there are no contraindications. After a couple of months of regular exercise, too, go to the doctor to have it checked muscle tone and to make sure you're doing everything right.

2. hold my breath

One of the most popular mistakes - to involve the stomach, hold your breath and push down the pelvic floor muscles. So easier for people to control the muscles, but it is not productive.

Holding your breath, you increase intra-abdominal pressure, and it, in turn, increases the pressure in the pelvic area. Such overvoltage can cause muscle dysfunction. Breathe freely and deeply, and the pelvic floor muscles tightens up, you not pull down.

3 not to strain those muscles

The first rule of Kegel exercises - correctly identify the pelvic floor muscles. Often people instead of the desired area are straining the lower abdomen or buttocks.

Imagine that you want to write, and squeeze the muscles as if you have to hold back. You can do it just when going to the toilet. The muscles that you tighten to stop the stream, and there are the same.

4. The pelvis tilts the

When you lean the pelvis or doing other movements to them, they are using "compensatory strategies" - replaces the actual exercise another activity. Usually this occurs when a person feels bad desired muscle or it lacks control over his motor skills.

As a result of the pelvic floor, or does not work, or weakly activated - that is, the exercise becomes ineffective.

5. Too try to

As with any physical activity, Kegel exercises should properly combine load and rest. It is not necessary to delay the muscles tight for longer than is necessary, or to engage in too often. If you pereuserdstvuesh, it can, on the contrary, lead to dysfunction of the pelvic floor muscles, rather than strengthen them.

6. Exercising regularly

It is not dangerous, but to no avail. On Kegel exercises you need to spend only a few minutes, but it is necessary to do it every day to feel the result. The more that you can do them anywhere and in any position: sitting on the bus, standing at the bus stop or while lying on the couch.

7. Do not track the progress of

If after 2-3 months of regular exercise you do not feel any progress, something goes wrong. It should not just stop doing and forget about it, and seek medical advice. It is possible that you have health problems that you do not suspect, or have you trained properly.

Do you perform Kegel exercises and felt how quickly progress?