Many women experience vaginal laxity and urinary incontinence after childbirth. In the past, people might have thought this was normal, but with the continuous development of science, we now realize that specialized exercises can change this condition.
Not only do women face these issues, but men can also experience frequent urination, urgency, incomplete bladder emptying, and erectile dysfunction or lack of stamina as they age or due to unhealthy habits. These issues are often related to the same body part—the pelvic floor muscles.
Why Exercise the Pelvic Floor Muscles?
Benefits for Women
Due to childbirth, some organs in a woman's body are compressed, the pelvis expands, and the pelvic floor muscles become lax with weakened contraction ability, resulting in vaginal laxity. Therefore, exercising the pelvic floor muscles can effectively improve vaginal and pelvic floor muscle laxity. Regardless of whether a woman has given birth, long-term pelvic floor muscle training can better support the uterus, adnexa, bladder, small intestine, and rectum. The benefits of long-term training also include:
Improving Sexual Life: Strengthening the pelvic floor muscles enhances control and can provide stronger contractions during sexual activity, leading to a more fulfilling and enjoyable sexual experience.
Increasing Self-Confidence: By improving bodily control and enhancing sexual function, women can gain more confidence.
Preventing and Alleviating Urinary Incontinence: Strengthening the pelvic floor muscles can help prevent and relieve urinary incontinence caused by muscle laxity.
Benefits for Men
Men’s pelvic floor muscles are similar to women’s, supporting important organs such as the bladder and rectum. The benefits of pelvic floor muscle training for men include:
Improving Frequent Urination, Urgency, and Incomplete Bladder Emptying: Many men face these issues as they age. Besides checking the prostate, appropriate pelvic floor muscle exercises can bring significant improvement.
Enhancing Sexual Function: Long-term training can increase the strength and endurance of the penis, prolong sexual activity, and improve sexual quality.
Preventing Hemorrhoids: Pelvic floor muscle training also involves anal lifting exercises, effectively preventing hemorrhoids.
Beneficial for Sedentary Individuals: For those who sit for long periods, pelvic floor muscle exercises can alleviate discomfort caused by prolonged sitting.
Pelvic Floor Muscle Training Methods
Regardless of gender, pelvic floor muscle training (Kegel exercises) can significantly improve the aforementioned issues. Here are some basic training methods:
Identify the Pelvic Floor Muscles: Try to stop the flow of urine midstream to feel the contraction of the pelvic floor muscles.
Basic Exercises:
Slow Contractions: Slowly contract the pelvic floor muscles, hold for a few seconds, then relax. Repeat 10-15 times.
Quick Contractions: Quickly contract and relax the pelvic floor muscles 10-15 times.
Gradually Increase Intensity: As muscle strength improves, gradually increase the hold time and the number of repetitions for each exercise session.
Maintain Regularity: Perform the exercises 2-3 times a day consistently over weeks or months to see significant improvement.
Summary
The health of the pelvic floor muscles is crucial for the overall health and quality of life of both men and women. Through scientific training and professional guidance, issues caused by pelvic floor muscle dysfunction can be effectively improved, thereby enhancing quality of life.
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