Keel exercises for the pelvic floor, useful to strengthen the pelvic floor easily. Also, discover these exercises with a simple and easy-to-follow video.
The pelvic floor is the internal musculature that closes the lower strait of the abdomen-pelvic cavity in a rhombus or diamond shape. In other words, it is a system of muscles and ligaments that close the floor of the abdomen, keeping the bladder, uterus and rectum in the correct position and in suspension, against the force of gravity itself.
It is a part of our body that is considered as the great forgotten. In fact, surely if you ask many men and women what the pelvic floor is, there are probably few who can answer with confidence and without hesitation.
However, the weakening of the pelvic floor tends to cause various disorders, among which we find sexual dysfunction or stress urinary incontinence.
Among the causes that cause this weakening we find pregnancy, childbirth, certain sports such as jumping and impact, menopause or the inheritance that the person has. Nor should we forget other causes, such as obesity, constipation, stress chronic cough, wearing very tight clothing or retaining urine.
Hence, exercises to strengthen the pelvic floor should be practiced at least once a week, since they help us strengthen the pelvic floor.
Some useful and recommended exercises are known as Keel exercises, which are so named because they were devised with a single goal: to strengthen the bones of the pelvic floor.
How to do Keel exercises for the pelvic floor?
Before doing Keel exercises, it is essential to identify and isolate the muscles of the perineum.
An interesting way is to stop urination at intervals. To do this, you must sit with your legs apart and try to stop the urine, and then let it flow again without moving your legs. It is not advisable; however, that you do it regularly, since you may be at risk of causing a urine infection.
When practicing Keel exercises, you should lie comfortably on your back with your feet flat on the floor and your knees bent. Keep your back on the ground without leaving any gap in the lower back.
Try to imagine yourself pulling your muscles up, doing it slowly and concentrating until you can’t anymore. Breathe calmly and do it slowly. Repeat it 10 to 15 times.
Keel exercises for the pelvic floor
1) Squeeze your pelvic muscles the same way you did when you stopped urinating.
2) Contract and hold for a count of 5. Breathe gently.
3) Relax for 5 seconds and repeat a total of 10 times.
Quick Keel Exercise
1) Squeeze and relax your muscles rapidly until you feel tired or 3 minutes have elapsed.
2) You can start with 10 repetitions three times a day until you reach 50 daily repetitions.