Women after childbirth or perineal trauma may notice a change in the size of the vagina. It can even be uncomfortable during intercourse. Specially designed exercises will help to cope with this problem.
Necessary
- - the doctor's consultation;
- - a schedule that reminds you of the exercise.
Instructions
Step 1
Use gymnastics according to the method of Dr. Kegel - this is quite effective for strengthening the uterus, vagina, urethra, and for correcting other pathologies. It is advisable to perform such exercises for prevention during pregnancy. When a little time has passed after childbirth, you can start again to perform them.
Step 2
Kegel gymnastics consists of three groups of exercises. They are contraction, squeezing and pushing. Contraction: Concentrate and contract the vaginal muscles for 3 seconds as if you were to stop urinating. Relax after that. Contraction: Repeat the same exercise with a delay reduction of one second, that is, the contraction and relaxation of the muscles must be performed faster. Pushing: Move your muscles to simulate pushing during childbirth. Exercises are aimed at training the muscles of the anus, peritoneum, perineum.
Step 3
Exercise 1. Squeeze and unclench your muscles - quickly, for ten seconds. Then take a break at the same time. Do three sets, then rest for half a minute. The next step is to squeeze the muscles for five seconds, rest for five seconds, repeat the execution 9 times. Now squeeze the muscles, hold it for half a minute, relax them for the next half minute. Repeat several times.
Step 4
Exercise 2. Squeeze the muscles and hold for 5 seconds. Relax for a couple of seconds and squeeze again. Repeat this step about ten times. Now quickly expand and contract the muscles - do 3 sets of 10 times. Finally, squeeze the muscles and hold for as long as possible. Rest a little and repeat the exercise again.
Step 5
Exercise 3. Try combining contractions with muscle contractions and pushing movements. Tighten your muscles in such a way as if you are stopping urination. Count to three and relax. Tighten and relax your sexy muscles several times as quickly as possible. Try pushing down moderately, as you do with stool or childbirth. Start your workouts with ten slow contractions, after them do ten contractions, and then the same number of push-ups. After a week of daily exercise, add five additional repetitions to each step.
