Pelvik Taban Egzersizi

Günde 4-5 kez
PELVİK TABAN EGZERSİZİ uygulayın

Pelvik taban egzersizleri idrar kesesini ve rahmi destekleyen pelvik taban kaslarını güçlendirmek için kullanılır.

1. Sanki idrar ve gaz geçişini durduruyormuşcasına vajina ve makat çevresindeki kasları içinize ve yukarıya çeker şekilde sıkıca kasın.
2. Kasmayı sonlandırırken kasların gevşemesini hissedin.
3. Tekrar kasıp, tutun ve bırakın
4. Başlangıçta 3-4 saniye tutabilirken, ilerledikçe 10 saniyeye kadar tutmaya çalışın.
5. Gevşeme sırasında 7-8 saniye bekleyin.
6. Egzersiz sırasında karın kaslarınızı kasmayın. (Elinizi karın bölgesine koyarsanız kasılma varsa hissedeblirsiniz. Karın kasları kasılırsa eliniz
hareket eder.
7. Egzersiz sırasında normal nefes alıp verin.
8. Günde 4-5 kez, 5-10 dakika uygulayın.
9. Bu egzersizleri her türlü günlük aktiviteniz sırasında (TV karşısında otururken, yemek yaparken, ofiste çalışırken vs. yapabilirsiniz.)

AŞIRI AKTİF MESANE NEDİR?

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Pelvik Taban Egzersizi

Günde 4-5 kez PELVİK TABAN EGZERSİZİ uygulayın

Günde 4-5 kez
PELVİK TABAN EGZERSİZİ uygulayın