{"id":3619,"date":"2019-08-13T11:22:31","date_gmt":"2019-08-13T11:22:31","guid":{"rendered":"https:\/\/twojlekarz.net.pl\/?p=3619"},"modified":"2026-03-17T10:32:44","modified_gmt":"2026-03-17T09:32:44","slug":"skorzystaj-z-zalet-cwiczen-miesni-kegla","status":"publish","type":"post","link":"https:\/\/twojlekarz.net\/en\/skorzystaj-z-zalet-cwiczen-miesni-kegla\/","title":{"rendered":"Take advantage of the benefits of Kegel exercises"},"content":{"rendered":"

Easier childbirth, prevention of urinary incontinence and constipation problems, and greater satisfaction with sexual life. Urologist and FEBU specialist from NZOZ "Tw\u00f3j Lekarz" Waldemar Bonczar advises how to improve the comfort of life and avoid embarrassing ailments with a few minutes of Kegel exercises.<\/strong><\/p>\n\n\n\n

Kegel muscles are also known as the muscles of the pelvic floor and perineum. They surround the bladder, vagina and rectum and support the abdominal organs from below and maintain proper pressure in the abdominal cavity. Kegel muscles play a very important role in our body. When exercised, they can help during childbirth, after gynecological surgeries or with ailments related to urinary incontinence. Systematic training of the pelvic floor muscles also increases sexual sensations.<\/p>\n\n\n\n

Benefits of Kegel Exercises<\/strong><\/h2>\n\n\n\n

A few minutes of Kegel exercises have a positive effect on the health of women of all ages. Starting with those who are just starting sexual intercourse, through pregnant women, young mothers, to mature women. The benefits of systematically strengthening the Kegel muscles:<\/p>\n\n\n\n

    \n
  • easier and less painful childbirth<\/li>\n\n\n\n
  • lower risk of episiotomy during labor <\/li>\n\n\n\n
  • prevention of urinary incontinence after childbirth and during the perimenopause<\/li>\n\n\n\n
  • preventing painful constipation<\/li>\n\n\n\n
  • reduced risk of vaginal, uterine and bladder prolapse in women after gynecological surgery and in women with obesity<\/li>\n\n\n\n
  • increased satisfaction with sexual life and a faster return to intercourse after childbirth<\/li>\n<\/ul>\n\n\n\n

    How to exercise Kegel muscles?<\/strong><\/h2>\n\n\n\n

    Kegel exercises involve training the contractions and relaxations. It is important to do this systematically and with an empty bladder. To perform the exercises effectively, you should sit or lie down comfortably and for 5 seconds tighten the Kegel muscles, then relax them, also for 5 seconds. 5 to 25 repetitions are recommended. When the muscles get stronger, the time of their tension and relaxation is extended to 10 seconds. During the exercises, you should breathe evenly and not hold your breath. <\/p>\n\n\n\n

    Example Kegel exercise tutorial:<\/strong><\/h2>\n\n\n\n
      \n
    1. We lie on our backs with our knees bent. Our feet are on the floor and hip-width apart. We place our hands under the lumbar spine.<\/li>\n\n\n\n
    2. At the same time, we press the lumbar spine into the hands and try to lift the hips off the ground. We maintain constant muscle tension.<\/li>\n\n\n\n
    3. Return to the starting position and relax the muscles.<\/li>\n<\/ol>","protected":false},"excerpt":{"rendered":"

      easier childbirth, prevention of problems with urinary incontinence and constipation, and greater satisfaction with sexual life. Urologist and FEBU specialist from NZOZ "Tw\u00f3j Lekarz" Waldemar Bonczar advises how to improve the quality of life and avoid embarrassing ailments thanks to a few minutes of Kegel exercises.<\/p>","protected":false},"author":3,"featured_media":3620,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":"","_wp_rev_ctl_limit":""},"categories":[90,181],"tags":[198,199,196,197,195,200],"class_list":["post-3619","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-s1-aktualnoci","category-porady-eksperta","tag-cwiczenia-dla-kobiet","tag-cwiczenia-dla-kobiet-w-ciazy","tag-cwiczenia-dna-miednicy","tag-miesnie-dna-miednicy","tag-miesnie-kegla","tag-nietrzymanie-moczu-cwiczenia"],"yoast_head":"\nSkorzystaj z zalet \u0107wicze\u0144 mi\u0119\u015bni Kegla - Przychodnia NZOZ "Tw\u00f3j Lekarz" sp. z o.o.<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/twojlekarz.net\/en\/skorzystaj-z-zalet-cwiczen-miesni-kegla\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Skorzystaj z zalet \u0107wicze\u0144 mi\u0119\u015bni Kegla - Przychodnia NZOZ "Tw\u00f3j Lekarz" sp. z o.o.\" \/>\n<meta property=\"og:description\" content=\"atwiejszy por\u00f3d, zapobieganie problemom z nietrzymaniem moczu i zaparciami oraz wi\u0119ksza satysfakcja z \u017cycia seksualnego. Urolog i specjalista FEBU z NZOZ \u201eTw\u00f3j Lekarz\u201d Waldemar Bonczar radzi, jak dzi\u0119ki kilkuminutowym \u0107wiczeniom mi\u0119\u015bni Kegla poprawi\u0107 komfort \u017cycia i unikn\u0105\u0107 wstydliwych dolegliwo\u015bci.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/twojlekarz.net\/en\/skorzystaj-z-zalet-cwiczen-miesni-kegla\/\" \/>\n<meta property=\"og:site_name\" content=\"Przychodnia NZOZ "Tw\u00f3j Lekarz" sp. z o.o.\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/NZOZTwojLekarz\/\" \/>\n<meta property=\"article:published_time\" content=\"2019-08-13T11:22:31+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-03-17T09:32:44+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/twojlekarz.net\/wp-content\/uploads\/miesnie-kegla.jpeg\" \/>\n\t<meta property=\"og:image:width\" content=\"640\" \/>\n\t<meta property=\"og:image:height\" content=\"421\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Tw\u00f3j Lekarz\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Tw\u00f3j Lekarz\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/twojlekarz.net\\\/skorzystaj-z-zalet-cwiczen-miesni-kegla\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/twojlekarz.net\\\/skorzystaj-z-zalet-cwiczen-miesni-kegla\\\/\"},\"author\":{\"name\":\"Tw\u00f3j Lekarz\",\"@id\":\"https:\\\/\\\/twojlekarz.net\\\/#\\\/schema\\\/person\\\/2c8c86221bc8dc5e8120635ac7939c5b\"},\"headline\":\"Skorzystaj z zalet \u0107wicze\u0144 mi\u0119\u015bni Kegla\",\"datePublished\":\"2019-08-13T11:22:31+00:00\",\"dateModified\":\"2026-03-17T09:32:44+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/twojlekarz.net\\\/skorzystaj-z-zalet-cwiczen-miesni-kegla\\\/\"},\"wordCount\":415,\"publisher\":{\"@id\":\"https:\\\/\\\/twojlekarz.net\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/twojlekarz.net\\\/skorzystaj-z-zalet-cwiczen-miesni-kegla\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/i0.wp.com\\\/twojlekarz.net\\\/wp-content\\\/uploads\\\/miesnie-kegla.jpeg?fit=640%2C421&ssl=1\",\"keywords\":[\"cwiczenia dla kobiet\",\"cwiczenia dla kobiet w ciazy\",\"cwiczenia dna miednicy\",\"miesnie dna miednicy\",\"miesnie kegla\",\"nietrzymanie moczu cwiczenia\"],\"articleSection\":[\"Aktualno\u015bci\",\"Porady eksperta\"],\"inLanguage\":\"en-GB\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/twojlekarz.net\\\/skorzystaj-z-zalet-cwiczen-miesni-kegla\\\/\",\"url\":\"https:\\\/\\\/twojlekarz.net\\\/skorzystaj-z-zalet-cwiczen-miesni-kegla\\\/\",\"name\":\"Skorzystaj z zalet \u0107wicze\u0144 mi\u0119\u015bni Kegla - 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