Many women have heard of the Kegel Movement, but in addition to helping us produce, are there other benefits for us? However, does Kegel exercise really help with pelvic floor muscle health? When most people hear that the pelvic floor muscles have lost their ability, they think, "Then it's time to do Kegel exercises!"
The purpose of the exercise is to stretch the pubic coccyx muscle of the pelvic floor to enhance muscle tone. Repeatedly scaling part of the pelvic floor muscles, helping pregnant women prepare for childbirth, reducing urinary incontinence, postpartum urinary incontinence and other problems, is also considered beneficial for women to treat vaginal prolapse and prevent uterine prolapse.
Kegel exercises the pelvic floor muscles. When the diaphragm contractions decrease (the movement of the diaphragm promotes breathing), it puts pressure on the abdominal cavity, and the pelvic floor muscles must be able to carry this top-down force. Good acceptance, intra-abdominal pressure is good to protect the spine, the core muscles are strong; if it cannot be undertaken, it is easy to leak urine, air leakage, and even organ prolapse. Think about when you suddenly sneeze or cough, run and jump, a strong pressure rushes down, or a continuous concussion, then the pelvic floor muscles should be able to pick up the trick at the right time! However, once the pelvic floor muscle loses tension, it may leak urine when coughing and sneezing, and this not only happens to pregnant women, many people with high exercise frequency, a similar condition also occurs, at this time, if they continue to do Kegel exercise, the pelvic floor muscle dysfunction may become more and more serious! (To be clear, pelvic floor incapacitation is not necessarily required by Kegel exercise!) ）
The loss of function of the pelvic floor muscles is divided into weakness caused by excessive stretching of the muscles and weakness caused by excessive tightening.
In view of the weakness caused by excessive elongation of the pelvic floor muscles, Kegel exercise is the recommended overall muscle contraction technique to learn;
For the over-tightening pelvic floor muscles, it is necessary to do relaxation exercises first, and both must be learned to increase the sensitivity of this deep muscle!
Whether the pelvic floor muscles are relaxed or contracted, they need to be practiced skillfully and in stages, because the pelvic floor muscles are "not a muscle", but many muscles constitute a pelvic floor hammock.
Basically, the pelvic floor muscles in women are divided into three layers from the muscles alone.
The outermost, superficial (reproductive muscles) contain spherical cavernous muscles that resemble a bottom brace that can tighten the vagina; the sciatic cavernous muscles are associated with congestion of the clitoral cavernous bodies; the external anal sphincter that tightens the anus; and the urethral sphincter that tightens the urethra.
The outer layer of the pelvic floor muscles
The superficial transverse muscles of the middle layer (urological layer) combine with the deep transverse muscles of the perineum to stabilize the organs on the pelvic floor muscles in that position; this triangular genitourinary diaphragm allows the genitourinary to appear atresia. The deep transverse perineal muscle begins with the pubic and sciatic branches, and together with the superficial transverse perineum, it creates tension to support the pelvic base.
Pelvic floor muscle midlayer
The deep layer (pelvic muscular membrane, which contains the levator ani muscle) is the main control area for Kegel exercises. Inclusions: Levator ani muscles and coccyx muscles, covering the entire pelvic floor, by the anterior pubic bone, posterior coccyx, both sides of the pelvic wall, there are muscles attached, so the entire pelvic floor can be pulled to the inside of the body. The composition of the levator ani muscle: the pubo-rectal muscle, the pubococcygeal muscle, the deep pelvic musculophrenea of the iliac coccyx muscle, with a strong "pull", in addition to the levator ani muscle, there are several muscles, composing the bottom of the pelvic floor and back (imagine the bottom and back of the massage chair). They are: levator ani muscle, coccyx muscle, internal foramen muscle, piriform muscle.
Pelvic floor muscles deep
In Kegel's movement, it is not only the contraction and clamping of the muscles, but also the further lifting of the entire pelvic floor, which promotes the body to make a tightening + pulling action. These exercises are not only done to avoid postpartum urinary leakage, but rather, the movement of the pelvic floor muscles is in fact the cornerstone of the overall "core muscle group" to be used well. The loss of function of the pelvic floor muscles includes "ignoring how to exert force" and "forgetting how to relax". Excessive tension and excessive relaxation of the pelvic floor muscles may occur alone or at the same time, because the pelvic floor muscles of women are not just a muscle, but a three-layer muscle group that can support the organs and the uterus.
The pelvic floor muscle is the key base
In the real Kegel movement, it is not only the pelvic floor muscles that are contracted and clamped, but also the further lifting of the entire pelvic floor, which enables the body to make a tightening + pulling action. A healthy deep core muscle group, the pelvic floor muscle is the key bottom, if you can not consciously control the "contraction", "relaxation", "tension" and other feelings, the relative core muscle group can not achieve a perfect state of intra-abdominal pressure. The core muscles that lose their function can be injured or poorly performed after any intense exercise, which is why, even when teaching yoga practice, the importance of pelvic floor muscle training is constantly emphasized.
Really to do Kegel exercise, not only the "urine holding" force, so that only the muscles that use the urinary layer, and do not really train to the pelvic floor tension and anti-stress function! The main purpose of Kegel exercise is to achieve the goal of making the pelvic floor muscles efficiently "contract" and "lift up", which is different from the simple feeling of holding urine. So most women have heard of Kegel, but almost no one can do them well or correctly.
Kegel exercise isn't the only thing you can do to strengthen your pelvic floor. In fact, these yoga poses can lead to better results.
When you exercise, exercising your pelvic floor may not be part of the routine. But it should be, because a strong pelvis is associated with good balance, a healthy bladder, and even better breathing. The pelvic floor works with your diaphragm like a fluctuating jellyfish.
Just as the pelvic floor is made up of muscles, ligaments, and nerves that support your organs like a hammock. Most of us think we need to tighten these muscles (like Kegel), but that's not always the case. Some women have an overly tight pelvic floor because of poor posture or prolonged sitting, for example. "A lot of people have to learn how to relax the pelvic floor before doing any intensive exercise."
Another typical problem is the imbalance between the left and right pelvic floors, which may be due to always crossing the same leg, or standing on the same leg with the other leg skimmed to one side.
Do you think Kegel alone can solve the pelvic floor problem?
Doing yoga is one of the best ways to improve your pelvic floor health. Several yoga poses recommended below.
Bridge type
Lie flat on your back on the ground, bend your knees, and put your feet on the floor.
Start with the tail keel and slowly lift until the entire lower back leaves the ground, tighten the abdominal and hip muscles, feel the upper lift of the muscles around the perineum, stay for 2 breaths, and then slowly lower.
When lifting and contracting pelvic floor muscles, you can also add heel-standing movements, such as: inhalation, exhalation, tiptoeing, lifting and contracting pelvic floor muscles, staying for 5 to 10 breaths.
Mountain style with yoga bricks
This is the basic posture for all standing postures in yoga.
Start by standing with your feet apart and hip width apart, with your hands on either side of your body.
Place a yoga brick between your thighs.
Using your inner thighs, try lifting the brick upwards.
Magic chair type
The in-and-out magic chair style is good for the pelvic floor.
Start with a mountain style with your arms outstretched in front of you, parallel to the ground.
Bend your knees and push your hips back when you're squatting, as if you're going to sit in a chair.
Make sure your hips are not below your knees.
Warrior II
Start with the mountain style and step back more than a meter with your right foot.
Turn your left foot slightly inward and your right foot outward so that your toes will be outward.
Bend your left knee above your left ankle so that your left thigh is parallel to the ground.
The right leg is straight, the heel is on the ground, the arm is parallel to the ground, and the palm is down.
Hold this position for 30 seconds to 1 minute, then repeat the action on the other side.
Happy baby
This posture is especially helpful for those of us who sit for a long time. It is recommended to place something under your head to support it in order to release the coccyx properly. And let the pelvic floor muscles stretch as much as possible.
Lie on your back, bending your knees as you inhale so that they are close to your chest.
Spread your knees and move closer to your armpits.
The calves should be perpendicular to the ground, with the ankles in a straight line with the knees.
Grasp the outer edge of the foot and gently push the foot upwards while pulling back with your arms.
Locust type
This position is important because it exercises the gluteal muscles and thus balances the pelvic floor. It's important to note that many people can do this without their hips because they use hamstrings excessively. So be sure to let the hips and hamstrings lift your legs.
Arms on either side of the body, palms up, forehead on the floor, inhale, head, chest, arms, legs, and feet.
Tighten the large muscles, stretch your legs, and keep your big toes facing each other.
Leave on for 30 seconds and then slowly relax.
Kegel's way of exercising the pelvic floor muscles is still very good, imagining that his genitals are straws, the feeling of sucking things in from the outside, but this is really abstract, not everyone can achieve it truthfully. Yoga plus the consecration method in yoga can be used to assist in the practice style is a good choice. Finding a method that suits you according to your own situation is much more efficient than simply "feeling it".
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