

تمرینات ورزشی کگل
تمرینات ورزشی کگل برای تقویت عضلات کف لگن طراحی شده است قدرت مناسب این عضلات در تقویت قوای جنسی ،پیشگیری از کمر درد و کنترل ادرار و مدفوع و پیشگیری از افتادن احشاء لگنی در زنان مناسب می باشد.تقویت این عضلات در مردان بعد از جراحی پروستات و برای تقویت فرایند جنسی کمک کننده می باشد.قدم اول در انجام این ورزش ها شناختن محل این عضلات می باشد برای این منظور می توان انگشتان را داخل واژن قرار داده و دیواره واژن را به هم فشار داد(بدون انقباض در عضلات شکم و ران ها و باسن ) و یا به حرکت آلت که به سمت بالا می رود دقت نمود.امروزه در بسیاری از موارد از بیوفیدبک استفاده می شود.در بعضی منابع توصیه شده است که برای تقویت عضلات کف لگن شروع به ادرار کردن نموده و سپس بصورت ناگهانی آن را متوقف کنید.این فرایند به هیچ عنوان توصیه نمی شود چرا که منجر به عفونت ادراری می شود .در کل توصیه می شود قبل از انجام تمرینات کگل مثانه را کاملا خالی کنید.سپس عضلات را سفت کرده برای ۳ ثانیه منقبض و برای ۳ ثانیه شل کنید و ۱۰ بار تکرار کنید و بتدریج در روز های بعد زمان انقباض را برای ۱۰ ثانیه افزایش دهید.در مرحله بعد ۱۰ انقباض سریع و بدون استراحت انجام دهید.
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