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Tilt with Kegels“Kegels” are named after Dr. Arnold H. Kegel (“KAY-gil”), a professor of gynecology who published a paper in 1948 about increasing the tone of vaginal muscles. Treating post-partum women for incontinence, he noticed that the vaginal support muscles tended to become stretched out and useless after childbirth. He felt this could be corrected: “Everyone agrees that suitable exercises will improve the function and tone of weak stretched, atrophic muscles.”He asked his patients to exercise their vaginal muscles by stopping and starting the flow of urine while peeing. His patients reported that they not only cured their incontinence, but also experienced an improvement in their love life. On the toilet is the best place to learn Kegels. At first, you may find it impossible to stop your flow of urine, but you can improve your muscle tone with practice. Once you get the hang of it, you can include Kegels in your Pelvic Tilts: as you exhale and scoop your core down toward the floor, also tighten your Kegel muscles. Six seconds per squeeze. Tightening the muscles of the pelvic floor is part of traditional yoga. |
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These lessons are free. Use them cautiously and at your own risk. Additional homework: take a long walk or run five times a week. You can do these yoga/pilates poses in any order you want, or just click on the "Next" button (above) to get the recommended sequence.
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in Saratoga, San Jose, and Los Gatos Pam Portugal Walatka's yoga fitness class in Los Altos Hills |
