Kegel exercises strengthen your pelvic floor muscles and can help improve urinary incontinence, bowel control, sexual function and orgasms.
You can do Kegel exercises lying down, sitting or standing up. They work best when you focus on tightening only the pelvic floor muscles and avoid flexing your abdomen, thighs or buttocks.
1. Elevator Exercise
Fildena pills work your pelvic floor muscles, which support the womb, bladder and bowels. They help you control the flow of urine and feces, reduce urinary incontinence and prevent the formation of cysts in your urethra and vagina. They can be used by both men and women, but it’s best to speak with your health care provider before starting any new exercise program.
Before you begin exercising, you should have a clear understanding of your pelvic floor muscles. Your therapist or health care professional can help you identify these muscles and learn how to tighten them correctly.
To begin, stand with your feet hip-width apart and knees in line with your toes. Bend at the knees to bring the buttocks toward the floor, then return to a standing position.
Once you are comfortable squeezing the muscles, practice in a variety of positions. Lie down, sit up or squat are all good places to try.
After a few days, you can progress to doing ten repetitions four times a day, then fifty reps four times a day. Over time, your therapist or health care professional can help you figure out how many squeezes per day are right for you.
You can also use vaginal weights, wands or other devices that provide resistance against muscle contractions to increase the challenge of Kegels. These can be helpful for people with certain conditions, such as diastasis recti (a separation of the abdominal muscles) or pelvic organ prolapse.
Practicing Kegels can take months to see results, so be patient. Doing them in addition to other functional movements and exercise will help your pelvic floor strengthen and recover. If you are pregnant or have recently given birth, consult with your health care provider before starting any pelvic floor exercise.
2. Chair Exercise
buy Fildena 150 is a great way to get in your daily dose of physical activity. It also helps improve strength, flexibility, and blood circulation. It reduces the risk of falls and keeps seniors healthy and feeling their best.
You can perform a wide variety of chair-based exercises, including aerobic moves that boost your heart rate and strengthen muscles, as well as yoga inspired moves to stretch and tone. Some even have additional benefits, like chair massages that can stimulate the nervous system and improve mobility.
Another benefit of chair exercises is that they work nearly every muscle group. That means a push-up performed in a chair will still be an effective strength-training move, but you can also incorporate chair-specific moves that focus on specific areas of the body, like seated arm curls or seated leg lifts.
The chair is a great place to start because many chair-specific exercises are just variations of moves you might already know, says Summers. For example, a plank performed from a chair will still fire up your core, but you can use the incline of the seat to add more challenge.
Performing an exercise from a chair can also be a safe way to warm up and cool down, which can help prepare the body for higher-intensity movement and keep muscles flexible, according to Siert. For instance, neck circles are an excellent warm-up for the upper back, shoulder and chest, she says.
A chair is also a great place to practice yoga-inspired stretches that promote flexibility, which is important for older adults who have slowed down mobility due to arthritis or spinal problems. For instance, a seated twisting motion can develop and maintain flexibility in the shoulders, as can a seated leg lift, which focuses on strengthening hips and thighs.
3. Sitting Exercise
Sitting exercises are a simple way to tone your core and build strength without impacting your joints. They're also a great way to reduce stress and get a low-impact cardio workout in, especially if you don't have access to an exercise machine.
In order to perform Kegels properly, you need to know how to correctly identify your pelvic floor muscles. Almost all Kegel exercises should feel like a tightening, not pushing, contraction.
Squeeze your pelvic muscles up and in for up to ten seconds, then relax slowly. Repeat this ten times, or more if you want to increase your strength.
Besides strengthening your lower body, this seated exercise also helps stretch your chest muscles and the front of your shoulders that often become tense from slumping in a seated position.
The twisting motion, coordinated with your breathing, relieves upper-body rigidity and promotes mobility of the rib cage and thoracic spine. It also strengthens the diaphragm, core and glutes.
A seated torso twist also targets the obliques, the abdominal muscles that support your back and shoulders. According to Caleb Backe, a certified personal trainer at Maple Holistics, this exercise helps tone the back muscles and improve spinal mobility.
Another seated exercise to strengthen your core is modified seated jumping jacks. You can do this exercise anywhere with a chair that's stable, not shaky.
To perform this seated exercise, sit in a sturdy chair with your feet flat on the floor about hip-distance apart. Keep your back straight and bend your knees slightly as you move your right foot toward the edge of the seat and then back to the floor. Hold for ten to 12 repetitions on one leg before switching sides.
4. Standing Exercise
Besides getting you strong, Kegel exercises also help keep your pelvic floor healthy and prevent bladder infections. They also help control your blood sugar and blood fat levels, which lowers your risk for diabetes and heart disease, says Rob.
If you work from home, your office or just spend a lot of time standing up, standing exercises can be an important addition to your daily workout routine. They're easy to perform and can be done anywhere, without any equipment.
According to the American Heart Association, a single standing session burns more calories than sitting. It also strengthens leg muscles, improves balance and reduces the risk of developing blood clots in your legs.
However, you should avoid performing standing core exercises if you have any back pain or issues with your knees or hips, recommends physical therapist and trainer Alex Williams. This is because there's a lot of spinal flexion in these types of moves, which can cause back pain.
A good rule of thumb is to start with exercises that involve little movement and build up to more advanced moves as your body gets stronger, Williams suggests. To begin, try a standing isometric move--like holding a weight or stepping into a plank--to see how your body reacts.
Once you're comfortable, progress to dynamic rotational movements like planks and Russian twists. They'll challenge your core, but won't have as much stability required as anti-movement movements.
You should complete these exercises three times a day, and try at least three sets of ten repetitions each time. For best results, do them a few minutes before or after urinating, as this helps prevent the last drop of urine from going down your tube.
5. Biofeedback Device
The Biofeedback Device is a tool that can help you learn to control your body's involuntary physical responses. It uses electrodes to measure things like your heart rate, blood pressure, muscle tension, and skin temperature.
You'll learn how to use this information to change the way your body reacts to stress or pain. This can lead to improved quality of life, and even lower your risk for health problems.
It also helps you reduce the number of medications you take for your condition. But it's important to remember that this therapy is not a substitute for your medication, and it should be used in conjunction with them.
There are many different types of biofeedback devices, including wearable and non-wearable models. You'll need to discuss the right device with your doctor before you begin using it.
One type of device is a headband that monitors your brain activity and tracks the frequency of certain sounds to indicate when your mind is calm or active. The device then guides you through meditation sessions to help you learn how to calm your nervous system and relax your muscles.
Another device is a clip that attaches to your ear that measures HRV, or heart rate variability, which can help you relax and feel better. It also includes interactive meditations to guide you through deep relaxation and breathing practices.
There are many different biofeedback devices that are designed for home use, so it's important to find the right one for you. Some are handheld, while others are connected to a computer or smartphone. It's important to read the reviews and labels carefully before buying a device.