The terms contraction anal exercise and Kegel exercise are familiar to everyone, but many people should regard Kegel exercise and contraction anal exercise as a kind of movement. Is it really?
In fact, Kegel exercise and contraction of the anus are not the same things, there is a big difference between the two.
The contraction of the anus, as the name implies, is to contract the anus, and the main exercise is the sphincter near the anus.
The main muscle group controlled by Kegel exercises is between the anus and the urethra, and the pelvic floor muscles are exercised. The muscles we usually use to cut off the urine flow are the pelvic floor muscles.
By comparison, it can be known that the muscle groups controlled by these two exercises are different, one is in the front and the other is in the back. Relatively speaking, the contraction of the anus is less difficult, and the Kegel exercise is more difficult to master, so many women are more willing to practice the contraction of the anus, but is this okay?
The answer is YES because these two groups of muscles are very close together and will contract and relax together. However, postpartum women mostly suffer from pelvic floor muscle relaxation injuries. It is best to choose Kegel exercises for exercise.
Kegel exercise essentials
Repeat the action of tightening the anus, first perform long and continuous contractions, and then relax. When the duration of each contraction can reach more than 3 seconds, then perform alternating training of fast contractions and long and slow contractions.
Time arrangement: 15-30 minutes for a group of training, 2-3 groups of exercise every day. One group in the morning, one group in the afternoon, or one group in the morning, one group in the afternoon, and one group in the evening. Do not deliberately group, do 150-200 times a day at the time of your choice, 6-8 weeks as a course of treatment.
Correct steps for Kegel exercises
- Contract the pelvic floor muscles for 5 seconds
To start, contract your pelvic floor muscles for 5 seconds. If you don’t feel comfortable, you can start contracting for only 2-3 seconds.
- Relax the pelvic floor muscles for 10 seconds
Before repeating the exercise, relax the pelvic floor muscles for 10 seconds. Count from 1 to 10. This avoids pelvic floor muscle strain.
- Repeat 10 times
Contract the pelvic floor muscles for 5 seconds, relax for 10 seconds, this counts as one time; do 10 times for a set; practice one set at a time; practice 3-4 times a day, this is enough, no more.
- Contract the pelvic floor muscles for 10 seconds
At first, the pelvic floor muscles are only contracted for 5 seconds. As the training progresses for a period of time, gradually increase the time of each contraction of the pelvic floor muscles to 10 seconds. (In this process, do not change the training frequency of 10 sets of 3-4 sets per day). In the end, you maintain 10 seconds of contraction and 10 seconds of relaxation to exercise, also a group of 10 times, 3-4 groups a day.
- Pelvic floor muscle traction exercise
This is a variant of the Kegel movement. As you do this exercise, imagine your pelvic floor muscles are in a vacuum, then contract your glutes, lift your legs up and inward, hold this position for 5 seconds and then relax. Do this 10 times per set, and it will take about 50 seconds to complete the set.
Above everyone understands the difference between the contraction of the anus and the Kegel exercise, so let’s start the correct exercise!