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What are vaginal exercises? Will my health
deteriorate if I do not exercise the vaginal muscles? These are a couple of
common questions that pop up quite regular. Unfortunately vaginal exercises are
overlooked as not being as vital like most exercises that keep other body parts
in shape. The vagina is very much a part of the body too, so why ignore it. If
you want a healthy vagina then dismiss the out of sight out of mind attitude.
Okay, the vagina is not exposed like the face and hands, but when it is, it
needs to be presented in a healthy state.
Vaginal exercises enforce great benefits. Exercise
helps support the bladder in more ways than one. Particular situations,
especially childbirth and hysterectomy, can lead to a dropping down of the
bladder. The outcome can be loss of control and leakage of urine brought on by
sneezing, coughing and laughing.
Other pluses from exercising the vagina muscles are
they help
- Correct positioning of the contraceptive diaphragm
- Increase augmented interest, better participation and more satisfaction in
sexual relations.
- Prevent vaginal infections: By conveying an increased blood supply to the
vaginal lining.
- Make orgasms strong and pleasing, as the muscles exercised are the same used
during orgasm.
- Helps prevent prolapse and incontinence.
- Make childbirth easier.
Vaginal exercises are simple and easy to exercise.
You need to be loyal and retain a regular routine to help maintain muscle
strength. In the menopause, muscles can change and weaken.
If you want a healthy vagina then you need vaginal
exercises - like an egg needs salt.
The Kegel exercise will strengthen pelvic floor
muscles and manage urinary incontinence. Birthing of a baby is so much easier
with the help of exercise. Specific exercise strengthens the pelvic floor
muscles which support the uterus, bladder and bowel. When is the best time to
start vaginal exercises? The answer is when the pelvic floor muscles have
weakened or when the pelvic organs move down into the vagina (organ prolapse.)
causing pelvic pressure to leakage of urine or feces.
Before exercise takes place you need to
know how to contract the pelvic floor muscles. This can be done by pausing the
gush flow of urine when using the toilet i.e. stopping and starting. Some women
say vaginal exercises are vulgar - when in fact they are not and certainly
necessary. Another option is to Insert a finger inside the vagina and squeeze
nearby muscles. At this stage you may sense vaginal tightness and feel the
pelvic floor move upward. Now relax those muscles and feel the pelvic floor move
down to the starting site. Never must you rush an exercise or go ahead without
advice from a doctor.
The stop start weeing method should not be permitted
to become a regular habit. Kegel exercises with a full bladder or while emptying
your bladder can actually weaken muscles, this only defeats the object of what
you are out to achieve. It can also lead to incomplete emptying of the bladder,
which increases risk of a urinary tract infection.
If this is your first attempt and you are confused
and cannot find the right muscles, do not be ashamed to speak to your doctor.
Your GP will give professional guidance. Once you are familiar with the location
of the muscles you can commence with Kegel exercises.
Make sure to visit the loo and empty your bladder.
You can lie or sit down for this, whichever is the most comfortable for you.
Contract your pelvic floor muscles and hold for 3 seconds then relax for the
same. Repeat 10 times. If at any time you feel discomfort or pain stop
exercising immediately. Once relaxed and you have a personal technique, up the
time to 4 seconds and so on till you reach the 10 second limit.
If you want this to be a success then focus on
tightening the pelvic floor muscles "only." Extra care needs to be taken so not
to flex the abdomen, thighs or buttock muscles Your exercise need not interfere
with daytime activities. Do these while watching television, listening to music
or talking to friends on the phone? Perform a set of 10 Kegel exercises three
times a day.
Not everyone is comfortable with performing the Kegel
exercise, if you be one of these people then consider biofeedback training. A
training session will include the aid of a nurse or therapist who will insert a
small monitoring probe into your vagina or place adhesive electrodes on the skin
outside the vagina or at to the rear. A monitor is used to show if the right
muscles have been contracted. It also indicates to the nurse how long you hold
the contraction. Your vaginal exercises or most procedures should cause no
pain.
The vagina is a very delicate organ of the female
body, and one of "strong" character. However it only becomes characterized if
the muscles are strong too.
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