در باره ورزش کگال برای ماهیچه کف لگن جهت تقویت دستگاه تولید مثل

What are Kegel Exercises?

Kegel exercises are easy exercises you can do before and after your prostate cancer treatment to help strengthen your pelvic floor muscles. These muscles help control your urine flow. Kegel exercises are one of the most effective ways of controlling incontinence without medication or surgery.


How Do I Do A Kegel Exercise?

Now that you have located your pelvic floor muscles, you can exercise them even when you do not have to urinate (pee) by following these simple steps:

Tighten and hold your pelvic floor muscles for five seconds (count 1 one thousand, 2 one thousand, 3 one thousand, 4 one thousand, 5 one thousand).
Relax your pelvic muscles. You have just done one Kegel exercise. You should plan to do 10 to 20 Kegel exercises three to four times each day.

Another way to tighten your pelvic floor muscles is to:

Squeeze the muscles in your anus (like you are holding a bowel movement).
Relax your pelvic floor muscles after each attempt.
Repeat this exercise 10 to 20 times.

When you do your Kegel exercises, remember

Do not hold your breath.
Do not push down. Squeeze your muscles together tightly and imagine that you are trying to lift this muscle up.
Do not tighten the muscles in your stomach, buttocks, or thighs.
Relax your pelvic floor muscles between each squeeze.