Squeezing Muscles

Semalam selepas bermain tenis,saya sempat berborak-borak dgn kawan isteri saya di tempat parking kereta.Mereka semua ini baru balik dari Gym,baru balik dari exercise.Macam-macam soalan dia org tanya.kebanyakan nya berkaitan dgn macam mana nak turunkan berat badan,nak kempiskan perut,dan nak kurangkan saiz paha.Tapi sayangnya tak ada yang bertanya mengenai kegel exercise,sedangkan mereka ini sudah mempunyai anak 2-3 orang.

Conclusions we can get from my conversations with my wife's friend.
Many women dedicate hours on exercises that tone thier butt,thier stomach and sculpt thier thigh and forearms.What they often neglect are thier pelvic floor muscles.These muscles responsible for supporting your pelvic floor organs such as bladder,uterus and rectum and if needed provides excitory sensations during sex.

These muscles ,seperti mana-mana muscles are particularly subjected to "wear and tear",esp semasa mengandung,melahirkan anak,mengangkat barang-barang berat dan apabila usia meningkat.dan apabila dah menapause.
These muscles are important becos they maintain urinary and fecal incontinence.they relax to urination,delivery and sexual intercourse.

WHERE ARE THE MUSCLES?
Tengok gambar.
How to locate the muscles?
If u put your finger half way into your vagina and squeeze as if your are trying to stop the urine flow,you can feel the muscles contracting your finger.

APA TERJADI BILA MUSCLE INI LEMAH?
Jika muscle ini lemah,ini merupakan faktor yang akan menyebabkan stress urinary incontinence(tidak dapat mengawal kencing,terkencing).this is the condition where urine leakage occurs where there is increased abdominal pressure during activities such as coughing,sneezing,laughing and lifting heavy objects.

BAGAIMANA NAK PREVENT MUSCLES INI MENJADI LEMAH?
1.The best and paling effective way adalah dgn exercise selepas melahirkan anak.
2.Good antenatal care,labour management(masa beranak yang pendek,tidak meneran lama)
3.Episiotomy semasa melahirkan anak(mengelak otot koyak)
4.Regular exercise
5.Spacing of pregnancy.(jarakkan kelahiran anak)
6.Kurangkan berat badan(obesity boleh menyebabkan muscle ini lembik)
7.Constipation.(sembelit).proses meneran terlalu lama.

APA ITU 'KEGEL EXERCISE' ?

I will show u a simple kegel exercise which u can do it anywhere,samada u are standing or duduk di ofis atau semasa u baca blog ini.

First,try to locate your pelvic floor muscles by constricting your anus,you can feel the movement of the muscle around your anus,vagina and urethra(lubang kencing) tightening.
Hold the constriction for 5 second and then relax for 5 second.
Repeat the squeezing-relax routine for 10 to 20 minutes.
Aim for 100 kegel per day.