What is the respiratory rate for newborns?
Apr 21, 2023
Source: Cainiu Health
Dr. Ma Yan
Introduction
Proper Kegel exercises can be performed using methods such as standing, supine, or sitting pelvic lifts. During standing exercises, rhythmically contract the gluteal muscles while keeping the body relaxed, then gradually lift the anus upward. It is important to note that during Kegel exercises, the contraction of the anal sphincter should not last too long nor involve excessive force.
Generally, proper Kegel exercises can be performed through methods such as standing Kegels, supine Kegels, and seated Kegels. Specific details are as follows:
1. Standing Kegels
During standing exercises, rhythmically contract the buttock muscles while keeping the body relaxed, then gradually lift the anus upward. While performing the exercise, tighten the anal muscles and then release; repeat this 15 times per session, and perform approximately 3 sessions daily.
2. Supine Kegels
Lie flat on your back with knees bent, cross your legs, squeeze your buttocks, and then lift the anal area upward. Be sure to tightly close the urethra, vagina, and anus during the exercise. Perform this exercise 3 times daily, with 10 repetitions each time.
3. Seated Kegels
Sit upright with feet crossed and hands placed on your hips. Inhale and contract the urethral, vaginal, and rectal sphincter muscles, then relax. Perform 10–15 repetitions per set, completing 3 sets daily.
Note: During Kegel exercises, avoid contracting the anal sphincter muscles for too long or using excessive force, which may lead to muscle fatigue or weakness.
