Vital Progenix This Kegel exercise is aimed at teaching a woman how to push properly during the labor process. Starting position – sitting in the lotus position. Take a deep breath with contraction of your muscles, hold your breath and gently push. Repeat the exercise several times. To control the process, you can attach the palm to the perineum – tense muscles are easily felt with your fingers.
Stretch Achilles tendons
Perform this training should be standing, legs apart to a distance of two feet. Now you should squat down without taking your heels off the floor. The back when landing should be flat, and the weight of the body is transferred to the heels. If there is a risk of falling, then it is advisable to ask for support from loved ones or stand with your back to the wall.
Arnold Kegel Exercises
In the first classes, it is difficult to meet all the conditions of the exercise due to the insufficient length of the tendons. If your toes or heels are raised during a squat, then spread your legs a little wider. After 3-4 classes you need to go back to a distance of two feet.
Shiva
Starting position is lying on the back, legs are shoulder-width apart, feet tightly pressed to the floor, arms are directed parallel to the body, palms up. The pelvis should be raised as far as the body allows, while the muscles of the buttocks and the back interact. With the hips raised, strain the intimate muscles as follows – do a few contractions, then relax for 3-5 seconds. Exercise repeat 5-6 times. You should not perform it if there is any pain in the back or pelvis. During the training you should be comfortable and pleasant.
To perform the exercise, you should sit on the mat, bending your knees under you and lower the buttocks on the heels. Then you should lift your hips with your abdominal muscles. Hands at this time rests on the floor behind his back. In this position, the woman alternately strains and relaxes the vaginal muscles with a delay of several seconds. After the relaxation phase with the pelvis lowered. Repeat the Kegel “Madonna” exercise 5-8 times.
At any time during pregnancy, it is recommended to perform an “Lift” exercise (see above), which helps a woman during labor and labor push the fetus through the vagina. Only overdoing is not necessary, because training can provoke uterine bleeding.
https://curlycrayy.com/vital-progenix/
