KEGEL EXERCISES AND POMPOARISM
THE BEST WAY TO STRENGTHEN THE VAGINA
WHAT ARE THEY AND WHAT ARE THEY FOR?
Pompoarism originated over a thousand years ago in India.
However, it wasn't until 1949 that this practice became known in the scientific community, when gynecologist Arnold Kegel developed a series of exercises - now known as Kegel exercises - to treat his patients suffering from urinary incontinence.
Women who practiced these exercises began to notice significant improvements in their sexual performance. Thus, it was found that any woman could practice these exercises, not just those experiencing incontinence issues.
WHAT IS THE DIFFERENCE BETWEEN KEGEL EXERCISES AND POMPOARISM?
Both are based on the same exercise of contracting and relaxing the muscles of the pelvic floor, which is responsible for supporting the digestive, urinary, and reproductive systems, as well as controlling urinary and anal continence.
However, the main difference between them is the existence of pelvic physiotherapy and pompoarism exercises.
Generally, Kegel exercises are performed through physiotherapy when there is a pathology or excessive weakness:
- Severe vaginismus
- Severe urinary incontinence
- Fecal incontinence
- Dyspareunia
In this case, the woman should seek a specialised professional (gynecologist or pelvic physiotherapist) for treatment. Here, in addition to Kegel exercises, the woman will also receive treatments such as biofeedback, electrostimulation, among others.
On the other hand, pompoarism exercises are performed in a normal manner at home, when we have good intimate health or even mild vaginismus or mild urinary incontinence.
This intimate gymnastics is essential for body awareness and helps a woman better understand her body and its limits.
Moreover, practising this gymnastics has immense benefits, both in terms of well-being and sexuality.
INTIMATE GYMNASTICS BENEFITS
FOR ALL WOMEN
- Improves sexual performance, sensitivity, arousal, and pleasure for both women and men;
- Helps delay partner's ejaculation;
- Improves bowel function;
- Increases lubrication and libido (sexual desire);
- Facilitates achieving orgasms through penetration and enhances their intensity;
- Tones muscles, develops neuromuscular control, improves circulation and overall condition of the vagina and rectal area;
- Prevents, reduces, and treats urinary incontinence;
- Prevents the onset of hemorrhoids;
- Reduces menstrual cramps and duration of menstrual period;
- Reduces and helps control painful spasms related to vaginismus* and dyspareunia**.
FOR WOMEN WHO WANT TO BE MOTHERS
- Protects the vagina by teaching relaxation and muscle control during childbirth;
- Creates the necessary conditions for a quick postpartum recovery.
FOR NEW MOTHERS
- Accelerates and improves vaginal recovery and healing after childbirth;
- Helps regain strength of pelvic cavity muscles after childbirth.
FOR WOMEN IN MENOPAUSE
- Prepares the body for a tolerable menopause;
- Relieves interstitial cystitis*** and vaginal pain.
FOR OLDER WOMEN
- Improves elasticity and thickness of vaginal walls;
- Increases natural lubrication;
- Prevents and treats pelvic organ prolapse.
WHO SHOULD PRACTICE INTIMATE GYMNASTICS?
ALL WOMEN
Often, we hear responses like: "but I haven't been a mother yet, I don't need to" - it's not necessary to go through a pregnancy to have weakened muscles.Like any other muscle, if not exercised, it becomes flaccid.
Most women, after the age of 35, whether mothers or not, begin to experience mild incontinence.
- What is it? When you laugh, cough, jump, exercise, and experience that urine leakage.
Not to mention the thousands of women who have never experienced an orgasm through penetration.
"My delivery was by cesarean section. Do I need to do the exercises?"
Yes. Childbirth does not affect muscle flaccidity. The vagina is prepared to dilate up to 200% of its size and return to "normal" within a few hours. However, by carrying the baby for 9 months under muscles that are not exercised, they will begin to weaken.
1 in 3 women suffer from a weak pelvic floor.
HOW TO DO KEGEL EXERCISES?
IDENTIFY THE MUSCLES
It is estimated that one-third of women have difficulty locating the muscle group to be exercised, which obviously limits results.There are some ways to identify it:
1 - Sitting on the bed, with legs bent (as if in a gynecological chair) with a mirror in front of the vulva and contract the muscles. You should see that whole area move.
2 - In the shower, standing, insert two fingers into the vagina and contract.
3 - When urinating, interrupt the flow of urine. This contraction is only to check if you can locate the muscle group. Do not do this repeatedly while urinating, as it can be harmful and lead to urinary infections.
4 - Sitting in a chair, with a straight back, sit on your hand so that the palm fits in the vulva/vaginal entrance area and contract. You should feel that area contract.
It doesn't matter the intensity with which you feel the contraction. The important thing is to feel it to know that you have located the muscle group to work. The strength and intensity of the contraction increase with training.
BREATHING
Breathing is one of the most important parts of any exercise.In this case, it is important to inhale through the nose with each contraction and exhale through the mouth with each relaxation.
EXERCISES
Once the muscles are identified, we move on to the exercises. These can be done at any time of your day: while cooking dinner, driving, taking a bath, reading a book, or watching a movie. It is ideal to perform these exercises for 10 minutes every day.How to do it? Very simple. Contract and relax the muscles, 5 sets of 30 contractions, with 1 minute interval between them. Training without accessories.
ACCESSORIES FOR EXERCISES
Just like any other exercise, adding accessories gives you more strength and makes the exercises much more intense. The same applies to pompoarism.CHINESE BALLS OR BEN-WA
Consisting of two balls connected by a string, these balls are a real miracle for training movements that can be done during sexual intercourse to drive your partner crazy!Lying on your back, with your legs bent at a 90º angle, insert one ball into the vagina and try to "suck" the other one, using only the strength of the vaginal muscles. Then try to "expel" them.
VAGINAL CONES
The cones come in different weights and are used to build strength.Always start with the lightest one, stand up, and contract to keep it inside the vagina. Whenever you feel that you can hold that weight without much effort, it's time to switch to the next, heavier one.
KEGEL COACHES
Balls with a smartphone app that make our lives much easier. In addition to having different training programs, these balls give us a complete report on the strength and endurance of our muscles after each training session.SUGGESTION: Use the cones to build strength and then the coaches to check how strong your pelvic muscles are becoming.
With accessories, it is ideal to perform the exercises as described, for 10 minutes a day, every day.
FREQUENTLY ASKED QUESTIONS
Can pregnant women do it?- Up to the third month, no. After that, yes, but without any accessories and always under the supervision of the obstetrician.
I had a hysterectomy, can I do it?
- You can and should. Without a uterus, a woman loses much of her natural lubrication, and exercises help to recover.
I have haemorrhoids, can I do it?
- By practising intimate gymnastics, we are increasing blood flow in the area, which helps improve haemorrhoids and prevent their recurrence.
Can I do it while on my period?
- Yes, you can. Without accessories.
COMMON MISTAKES
- Inserting the balls and walking with them without exercising;
- Lack of consistency in training;
- Thinking it only brings sexual benefits;
- Thinking pompoarism only benefits men;
- Thinking that only committed women can do it.
* Involuntary contraction of the muscles of the lower portion of the vagina that prevents penis penetration.
**Persistent or recurrent vaginal pain during intercourse.
***Condition resulting in recurrent discomfort or pain in the bladder and surrounding pelvic areas.
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