These exercises are quite simple, but necessary for each of us. They serve to strengthen the muscles of the vagina and perineum, preparing them for childbirth, and help during the postpartum period.
Slow compression. Strain the muscles of the perineum, slowly count to three. Relax. Will be a bit more difficult when holding the muscles to keep them in this condition 5 to 20 seconds, then gently release.
"Elevator". Begin a gradual ascent on the "Elevator" - clampable muscles slightly (1st floor), held 3-5 seconds, continue climb - hold down slightly stronger (2nd floor) held - and so on, up to its limit - 4-7 "floors". Going down the same way in stages, pausing for a few seconds on each floor.
Abbreviations. Tense and relax the muscles as quickly as possible.
Vtalkivaniya. Photosites down moderately as when urinating. This exercise, in addition to the perineal muscles, causes tension and some abdominal. You will also feel the tension and relaxation of the anus.
Start your workout with ten slow compressions, ten of abbreviations and ten vitaliani five times a day. You should repeat the exercise at least 25 times during the day. You can exercise almost anywhere - while walking, watching TV, sitting at a Desk, lying in bed.
At the beginning of practice, you may find that your muscles do not want to remain in a state of stress during slow compression. You may not be able to perform cuts fast enough or rhythmically. This is because the muscles are still weak control improves with practice. If muscles are tired in the middle of the exercise, rest a few seconds and continue.
Source:
Women's Magazine
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