The years pass, the body changes and it is not only externally that the effects of age are noticed. Inside, the muscles also give of themselves, some with more consequences than others. In the case of the pelvic muscles, which weaken with pregnancy, childbirth, menopause and weight gain, the results are, above all, urinary incontinence.
To solve this problem, Arnold Kegel invented, in the 1940s, exercises to correct this vaginal weakening, without resorting to surgery. In addition to helping women who suffer from urinary incontinence, Kegel exercises help both women and men to have more pleasure during sex and feel more intense orgasms. These exercises also help to combat vaginismus, a problem that occurs when a woman involuntarily contracts her vaginal muscles, preventing penetration during sexual intercourse. However, according to Sofia Pires, a physiotherapist specializing in women, "not all women benefit from contracting the muscles of the perineum. Often, they need to learn to relax and stretch". Furthermore, "during pregnancy it is not only beneficial to contract, you must also know how to relax and stretch, as the muscles undergo brutal stretching and tension during vaginal birth", he adds.
According to Sofia Pires, “it is very important to have synchrony between the contraction and relaxation of the perineum muscles, and it is also crucial to teach teenagers where these muscles are located”. anatomy — what the vulva, clitoris and vagina are." Then, "these muscles should be palpated (we can insert a finger into the vagina and try to contract the muscles as if we were stopping the flow of urine and we should feel the tightening and finger sucking (a movement similar to drinking a liquid through a straw)”.
Where is the perineum located and how important is it for practicing these exercises?
The perineum is located at the bottom of the pelvis and, therefore, we can also say that it represents the pelvic floor muscles. In this way, the perineum is not just a muscle, but a set of muscles.
The pelvic floor muscles run from the pubic bone to the coccyx, surrounding three orifices: urethra, vagina and anus.
Thus, according to Sofia Pires, these muscles have several functions:
1 Closure of the three orifices (urethra, vagina and anus) maintaining urinary and fecal continence;
2. Sexual function;
3. Support of the pelvic and abdominal organs.
In order to ensure good pelvic health and, consequently, a good quality of life, it is essential that you know how to contract and relax your pelvic floor muscles.
It is necessary to relax, for example, to urinate or defecate, to allow penetration and also the entry of a tampon. At the same time, the perineum lengthens dramatically to allow the baby to be born.
Have you ever picked up a mirror to look at your vulva? This corresponds to the outside, that is, the labia majora and minora, more specifically what touches your underwear. And the vagina corresponds to the interior, being the place where the baby is born and the place where, during sexual intercourse, the penis or fingers are placed.
How to practice Kegel ?
We asked Sofia to explain to us the best way to start practicing Kegel exercises:
Place yourself in a comfortable position (for example, sitting with a mirror in front of you or standing with one of your feet on a chair). To correctly learn to contract the perineum (or pelvic floor muscles), insert a finger into your vagina — you will notice that your finger goes slightly up and back. Now, squeeze your finger. You should feel your finger squeezing and rising. Think, for example, of the movement of drinking a smoothie through a straw. Slowly relax your muscles (you will have to stop feeling the pressure on your finger and it will go down again).
It is really important to learn and execute the contraction of the pelvic floor muscles, never neglecting their relaxation. The first few times, the exercises should be done in a quiet place, where you can sit or lie down, to understand if you are doing them correctly. As you develop your practice, you will be able to do them more easily and last longer, as your muscles will be stronger. Keep in mind that during this practice you must exercise the same muscles that contract when you try to stop the flow of urine. If you cannot locate them, ask your gynecologist for help.
When starting to practice Kegel exercises, it is recommended that you always empty your bladder.
Exercise suggestion:
Start by contracting your muscles for 10 seconds, as if you were preventing urine from escaping. Then relax for 20 seconds. At first, if you can't contract for 10 seconds, that's okay. Start with less time and evolve.
Do this exercise 10 times, which is equivalent to one set. Rest for one minute and repeat the series three times.
Then, do 10 contractions of 2 seconds each with a 4 second relaxation, the equivalent of one series. Repeat each set three times.
As with any other exercise, results are not immediate. According to the Mayo Clinic , it may take a few months to see results, however, don't be discouraged and continue practicing.
Intensify your orgasms
To have the best orgasm possible, foreplay is essential. Dedicating enough time to this phase will give your body the opportunity to maximize pleasure. The more tense your muscles are, the more likely you are to feel a huge sense of relief during orgasm.
Furthermore, the pubic mound, the area above your vaginal lips, is prepared to help you enjoy orgasm more intensely. Remember to stimulate him and put him in contact with the other person's pubic mound, depending on the position you are in. Take the opportunity to also explore the rest of the area, giving your lips the attention they deserve.
Finish with adequate intimate hygiene
The vagina cleans itself by natural vaginal secretions, remaining healthy and with the correct pH balance. According to Healthline , washing the vagina can be harmful, as this eliminates the many good and necessary bacteria that live there and which have the function of protecting us against harmful bacteria.
However, although you should not clean yourself inside the vagina, you should wash the vulva daily, also keeping the area between the vagina and anus clean.
Use simple, unscented soaps as these do not affect the healthy balance of bacteria or pH levels in the vagina. Avoid putting water or soap in the vagina and always wash the entire area from front to back (cleanse the vulva first and then the anus, in order to prevent bacteria from passing into the vagina).
Cumlaude daily cleansing gel is gentle, has an acidic pH and is ideal for daily hygiene, having protective and sanitizing properties and being specific for women in the fertile period. You can purchase it at Frederica's online store, through this link .
