Kegel Exercises For Women After Menopause: How To Do?

Kegel Exercises For Women After Menopause: How To Do? | MenopauseCoach.com

Kegel exercises for menopause allow a woman in the climacteric to lead a life without those diseases and ailments that appear due to the sagging muscles of the pelvic muscles. Regular training can restore the elasticity of tissues that support not only the genitals but also all the insides. Exercises are an excellent way to prevent and treat incontinence and other diseases of the genitourinary system.

What Are Kegel Exercises?

Many have heard that Kegel exercises for women are physical training to increase sexual attractiveness and the brightness of feelings from an intimate life. But, this is only one of the positive aspects of the Kegel gymnastics. The main purpose of the classes is to strengthen the muscles of the pelvic floor and maintain the physiological position of the organs of the genitourinary system. For women older than 50 years, such activities are especially important, at this age, the organs of the genitourinary sphere need enhanced support. A simple set of movements – kegel exercises for women over 50 can be practiced at home, at the workplace, while traveling, effectively strengthens the pelvic muscles and allows women, regardless of age, to feel confident and live a full life.

How To Do Kegel Exercises

Before starting workouts, you need to feel the pubic-coccygeal muscle. It is located at the very bottom of the pelvis, and performs the most difficult work, supporting the organs of the abdominal cavity. It is a kind of hammock, which connecting the coccyx and pubic bone, covers the rectum and vaginal tube. To feel it, you need to tighten the muscles of the pelvis as if you need to stop the stream during urination. If it works out, you can try to place your finger in the vagina and strain again. If there is compression, everything is fine.

Kegel exercises at 50 require significant muscle tension. Since tissues by this age become flabby and less hardy, you need to start with non-intensive exercises. In the first week, you do not need to do more than 5 minutes a day, otherwise painful sensations in the perineum may appear.

Kegel Exercises. What To Begin With?


Kegel Exercises

So, how do you do kegel exercises? Here are steps to begin with the gymnastics and to go on:

Quick cuts

Before starting with any exercise, warm-up well. Therefore, before you begin to carry out the basic kegel exercises program, it is advisable to prepare. Lying on the bed, quickly tighten the pubic-coccygeal muscle, and quickly relax. Do 3 sets of 10 reps and rest for 1 minute.

Classical contractions 

After stretching intimate muscles, increasing access to blood, begin to deal with complex elements. On inspiration, slowly, ideally, contract the pubic-coccygeal muscle for 3 seconds. Having reached the maximum voltage, hold it for 5 seconds, stopping also breathing. Then, relax and exhale. Start with 10-20 reps. Muscles need a period to get stronger. After 2-3 weeks, make up to 30-50 cuts per approach.

Combined Kegel Exercises Women Workouts

When the muscles are a little stronger and will easily tolerate 30-50 reps, add complexity. Having stretched the arms, make 20 classic variations of the exercise, after this the technique remains unchanged, but the voltage delay increases to 10 seconds. Optimal will be 10-20 such repetitions, and then, if there is strength, do 5 times with 30 seconds of voltage. After a grueling workout, make a hitch in the form of quick cuts.

Lifting Up

One should begin with this element after a month or two of practice with basic exercises. This is due to the fact that you have to learn how to freely strain the pubic-coccygeal muscle. It is advisable for menopausal women to acquire light vaginal balls – kegel exercises tools, as they have low sensitivity. Lying on the floor, reduce inguinal muscles, and keep medium tension. Moving mentally through the muscles of the small pelvis, try to transfer the load from low to high levels. If it does not work out, you must try to put special balls into the vagina. They will improve sensitivity and allow the nervous system to adapt more quickly.

Retention

Great exercise for controlling incontinence. To perform, you will need a special shell, which is sold in a sex shop. It can be vaginal balls, pins, or cylinders. A woman places them in the vagina, standing with her feet shoulder-width apart, trying to keep the simulator from falling out. After the freehold time exceeds 5 minutes, you can add weight. After a week of such training, the muscles will begin to better perceive static loads, which is the main problem in diseases of the genital organs.

Benefits Of Kegel Exercises

Upon reaching a certain age, the tissues of each person begin to lose their elasticity and strength. The peculiarity of the female skeleton causes great pressure on the muscles of the small pelvis, which, like a hammock, hold all the insides on them. 

Performing Kegel exercises at 50 for 10-20 minutes a day, women increase the strength of this support, which will allow them to maintain health longer. The work of the circulatory and nervous systems also improves, which contributes to the normalization of hormonal levels. The conscientious implementation of all recommendations can improve immunity and improve mood. 

Kegel exercises menopause is recommended for: 

  • treatment and prevention of incontinence; 
  • preparation for childbirth and recovery after labors; 
  • dealing with the symptoms of hemorrhoids; 
  • maintaining the uterus in case it has lowered; 
  • after operations in the groin area.

It is important to remember about contraindications to the implementation of Kegel exercises at 50, which include:

  • the presence of inflammatory reactions; 
  • suspected cancer. 

Bottom Line

With the onset of 50 years, most women have menopause. It is associated with an insufficient amount of the hormone estrogen. The body is rebuilt and ceases to produce viable eggs. Therefore, with an increase in blood supply and an improvement in neural communication in the inguinal region due to Kegel gymnastics, the onset of this moment is delayed. Thanks to this, aging slows down, and forces and desires for doing daily activities appear.

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Kegel Exercises For Women After Menopause: How To Do?
Average rating:  
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by Charlotte on MenopauseCoach.com

I had heard about Kegel exercises before, but I never thought that these exercises could be so beneficial. I think it's a huge plus that these exercises can be done anywhere, even while watching TV.



 

Emma J. Johnson

Menopause consultant and sex therapist, media personality, author, woman health expert.

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