Childbirth is regarded as one of the happiest moments in every woman’s life. However, it is also the time when women deal and suffer with acute pain. The delivery of a child doesn’t mean that it is the end of tough time for the ladies. They also have a lot of complaints even after that period.
After giving birth, it is very common to see women complaining that they never again feel the same pleasure while lovemaking. Read the entire story why is it so and how can you make those moments bright again.
1. FIRST STEP
1.A. Determine The Muscles
Kegel exercises were first discovered in 1948 by a gynecologist, Dr. Arnold Kegel. He discovered a series of some free body exercises to relax genital muscles. But before you should start it, you must determine the muscles of the pelvis. The easiest and precise way of determining these muscles is to stop your urine mid-steam. Now let those muscles to resume the flow to get idea where those Kegels are.
1.B. Every Problem Has A Solution
You may not find any problem while identifying the pelvic muscles but if you do, use a hand mirror and place it in the bottom. You can try to get your fingers into the lady part to try to stretch the muscle, making it feel increased pressure on the finger.
1.C. Extension Of Muscles
Capture and extend the muscles that control the flow of urine. When you do this, you will feel slight contractions in the area and in the background, determining which the urinary tract is. You fill the contractions in the muscles of the stomach or the back.
1.D. Bladder Is Completely Empty
Before performing this exercise, you should make sure your bladder is completely empty and that there is no leakage. Studies have shown that having an empty bladder before practicing Kegel exercises makes the results of these much more effective.
1.F. Set Your Body In The Comfortable Position
You can perform these exercises, either sitting in a chair or lying on the floor. Make sure the muscles of the abdomen and bum are relaxed.
1.E. Tighten The Pelvic Floor Muscles
Doing Kegel exercises you can avoid strengthening other muscles such as the back or abdomen to get the better results. You should breathe freely during the practice of these exercises. The correct way of relaxing your muscles is by placing hands on the stomach during the performance of the work.
2. SECOND STEP
2.A. Five Seconds To Begin With
Put pressure on the pelvic floor muscles for 5 seconds. You may find it difficult, so it is recommended to begin with 2 to 3 seconds and gradually you’ll increase.
2.B. Relax The Muscles For 10 Seconds
The right way to succeed in Kegel exercises are extensions muscles for 10 seconds before repeating it again. So before you start it again, count from 1 to 10.
2.C. Repeat The Exercise Ten Times
Kegel exercises should include ten iterations that means you’ll catch the muscle for 5 seconds and then they will relax for 10 seconds, repeating the same process ten times.
2.D. Pressure In The Pelvic Floor Muscles
After performing these exercises, you can increase the pressure applied to the pelvic floor muscle to 10 seconds and preferably not increase after this.
Lift Legs A Bit
The practice of Kegel exercises helps to lift the legs off the ground for 5 seconds and returned to the starting point gently. Perform this practice 10 times in a round.