Pelvic floor exercise (kegel) =================== How to do pelvic floor exercises Contract the muscles of the pelvic floor upwards and inwards (in a position where you want to prevent the exit of urine and the exit of flatus at the same time) This folding should be tight enough to feel a slight vibration in the carriage. If it is tight enough, you will also feel the tightening of the lower abdominal muscles. But notice that you should not feel stiffness and contraction of the muscle above the navel. Maintain this position (contraction) for 6 to 10 seconds and then relax the muscles. This loosening must also be complete. In order to do this exercise correctly, it is necessary to observe the following points: - Do not contract the upper abdominal muscles (above the navel). Do not squeeze your legs together Do not contract your hips. - Do not hold your breath. - It is very important to have regular and calm breathing during this exercise. Therefore, it is better to start contracting the muscles and pull them up and inward with your exhalation, and then continue to inhale and exhale regularly during exercise. - The frequency of performing this movement should be at least 3 times a day and 8-12 times each time. And continue for at least 8 weeks so that the muscles are sufficiently strengthened. - In pregnancy from the 12th week onwards, when the pressure on the pelvis increases, start this exercise and if you are over 35 years old and it is your first pregnancy, continue this exercise throughout the pregnancy. Pelvic floor exercise (Kegel) kegel exercises The pelvic floor muscles support the bladder, intestines and uterus and are a support for them, and if these muscles are weakened, you may experience one or all of the following complications. 1- Accidental release of some urine when laughing, coughing, sneezing, or exercising 2- Feeling of heaviness and sagging in the pelvis 3- Lack of satisfaction from sex in the patient and spouse and decreased sensation in the vagina Pregnancy as well as hormonal changes after menopause can weaken the pelvic floor muscles, which can be strengthened by doing simple and short daily exercises. Pregnancy puts a lot of pressure on the pelvic floor muscles, which can lead to weakness of these muscles. By doing pelvic floor exercises regularly during pregnancy, you will prevent the leakage of urine during pregnancy and after, and you will also prevent the prolapse of the uterus and bladder. Also, doing this exercise at any age, especially after menopause, has a significant effect in preventing leakage of urine with laughter and coughing or feeling of falling.