Methods of pelvic floor rehabilitation in women. Gymnastics of intimate muscles - natural strengthening of the pelvic floor muscles

09.10.201927.05.2017

There is a special type of gymnastics that does not change appearance and body relief, but no less important than regular training. Exercises to strengthen muscles pelvic floor in women are intended for the treatment and prevention of diseases of the pelvic organs. Weakening of the muscles of the perineum is fraught with various types of incontinence, prolapse and even prolapse of the uterus. In addition, regular exercises will help improve your intimate life and make you truly enjoy sexual intercourse.

Indications for strengthening the perineal muscles

Like anyone else gymnastics complex, this exercise is required for women leading a sedentary lifestyle, especially those working while sitting. In the absence of contraindications, all representatives of the fair sex should strengthen their pelvic floor muscles. With age, the muscles of the perineum lose tone, the birthing field is stretched and cannot properly perform its functions. When is it especially important to start training intimate muscles?

When planning a pregnancy. By preparing the perineum and vagina in this way for upcoming stress, you can avoid many complications of pregnancy and childbirth.
During gestation. Gymnastics aimed at strengthening the pelvic floor muscles during pregnancy - almost 100% fast and easy guarantee labor activity.
After childbirth. The birth of a child is a huge burden on the body in general and the perineal muscles in particular. They stretch, contributing to prolapse of the pelvic organs. Regular training will help tone your intimate muscles in just a couple of months.
After 30 years, when age-related changes affect all organs and systems of a woman without exception. Strengthening the pelvic floor muscles is a mandatory part of the program to preserve youth and health. In addition, training will help harmonize marital relationships.
With already diagnosed pelvic organ prolapse gymnastics for intimate muscles is medicinal. By exercising regularly, you can significantly improve the situation and prevent prolapse (loss).
Enuresis or fecal incontinence also require treatment with physical exercise. Very often, it is exercises to strengthen the muscles of the perineum that help solve these delicate problems.
Congestion in the pelvis trigger inflammatory processes internal organs. Gymnastics will help restore blood flow and, accordingly, prevent or cure these pathologies.

Psychosexual disorders such as frigidity, anorgasmia or decreased libido are also reasons to strengthen the pelvic floor muscles. Training will help a woman improve the quality of her intimate life and avoid problems in her relationship with her sexual partner.

Contraindications

All women need to train the muscles of the perineum, as can be seen from the previous section. at any age. However, in some conditions of the body physical activity for the pelvic floor muscles contraindicated:

Inflammatory diseases of the pelvic organs in the acute stage. Cystitis, endometriosis, adnexitis and other pathologies require preliminary drug treatment.
Neoplasms of various nature. If malignant or benign tumors are diagnosed, it is strictly forbidden to do gymnastics for the muscles of the perineum.
Recent surgery, as well as a tendency to uterine and hemorrhoidal bleeding.
Any infection, accompanied by a rise in temperature and general intoxication of the body.
Venous insufficiency.
Cervical erosion.

During pregnancy, stress on the pelvic floor muscles should be avoided when increased tone uterus, gestosis or previous miscarriages.

Description and set of exercises for the pelvic floor muscles

To train the muscles of the perineum, a popular complex called Kegel exercises. This American scientist described and proved the importance of such training back in the middle of the last century. You can practice anywhere, since it is completely invisible from the outside, the main thing is to master the basic techniques.

There are actually three of them:

compression– tension of intimate muscles for a certain time;
reduction– rapid alternation of tension and relaxation;
pushing out- actions similar to labor attempts.

Very important during the lesson tense the muscles pelvic floor, not the gluteal muscles and abdomen. To accurately determine the target muscle group, you need to hold the stream while urinating, sitting on the toilet with your legs apart. At the same time Neither the hips nor the buttocks should tense.

Frequent training is the key to rapid progress. Doctors recommend performing the proposed complex at least 5 times a day, especially since you can do this anywhere and at any time. Body position also does not matter (standing in transport, sitting at work, lying in bed):

Alternate compressions with relaxations. In this case, the duration of muscle contractions should be equal to the pause between them (for beginners - from 3 seconds, and as the muscles strengthen - 1-1.5 minutes). Do about 15 repetitions.
Contractions are performed at a fast pace for 5 seconds, then a pause of equal duration is made. Do at least 3 repetitions.
One of the most effective exercises is the “elevator”. At first, the muscles of the perineum tense weakly, then a little stronger, and finally, to the maximum. Relaxation occurs in reverse order, which allows you to work the deepest muscles. In this case, at each stage you need to linger for 5-10 seconds.
“Wave” refers to alternating contractions of the muscles of the anus and perineum(with fixation of voltage in each zone for 5-20 seconds). Beginners are recommended to repeat the element at least 5 times per workout, and as the muscles strengthen - 10 or more.
Push-outs are done 5 to 10 times with a delay in a tense state for 5-10 seconds. Women who have given birth are familiar with the pushing technique, but childless women need to strain the pelvic floor muscles as when defecating.

Train needed daily, from 5 times a day. The minimum number of repetitions for beginners is 5, and by the end of the first month of training - at least 20. You also need to fix the muscles in a tense state for as long as possible, starting from 5-10 seconds and increasing to 1.5 minutes as they strengthen.

Usually the first results regular classes noticeable within a month. To speed up the process, you need to follow several important rules:

Monitor your breathing during the workout. It should be deep and uniform, and delays (especially for pregnant women) are unacceptable.
Having determined the target muscle group, monitor your own sensations. You cannot use your abs, buttocks and thighs to perform exercises.
Don’t be lazy and perform the complex several times daily. However, excessive loads are also harmful (the total number of repetitions of each element per day is no more than 200).
If a set of exercises has been mastered perfectly and is performed without difficulty with maximum load, it is worth purchase special modern simulators.

It is also advisable to consult a gynecologist before starting classes. This will help avoid complications if there are certain contraindications.

Set of exercises (video)

After a month or two of regular training, all women note obvious improvements in the intimate sphere. Libido increases, the quality and quantity of orgasms increases and, accordingly, relationships with a partner become harmonious. In addition, a set of Kegel exercises for strengthening the pelvic floor muscles in women is reliable. prevention of pelvic organ prolapse and other genitourinary diseases.

Kegel exercises were developed by gynecologist Arnold Kegel in the mid-20th century. These are exercises that are used to strengthen the pelvic floor muscles of women and men.

The purpose of Kegel exercises

Initially, the exercises were aimed only at women suffering from urinary incontinence, but later the scientist noticed that they improved the functioning of the entire genitourinary system. In particular, women suffering from frigidity could begin to enjoy sexual intercourse. The exercises were also recommended for men - gymnastics has not changed much since then, but men can also use it for their sexual health. Training the pubococcygeus muscle in men allows for the prevention and treatment of impotence; Kegel exercises are prescribed as an additional therapy.

Kegel exercises are designed for:

prevention or
treatment of pelvic organ prolapse.
prevention of inflammatory processes in intimate organs
preparation for pregnancy and painless childbirth
tissue restoration after childbirth
maintaining sexual health, anti-aging
treatment of weakened potency in men and chronic prostatitis
increased sexual energy, increased orgasm, sexual sensations during intercourse

The essence of the exercises

IN everyday life The pubococcygeus muscle in men and the pelvic floor muscles in women are practically not involved. This leads to the fact that over time they become less elastic and weak, ceasing to perform their main function - supporting the pelvic floor organs. This can lead to various diseases and deterioration in the quality of intimate life. The essence of the Kegel exercise is to train these muscles, which through persistent daily workouts leads to progress in treatment, and sometimes complete recovery. Kegel exercises can be performed healthy women and men, which will help avoid many troubles in the intimate sphere in the future and delay the onset of problems due to age-related changes.

IN at a young age exercises are effective enough to avoid many gynecological problems. In women with serious gynecological diseases or organ prolapse, treatment cannot be treated with exercises alone.

How to identify the pelvic floor muscles

The pelvic floor muscles are defined in women by holding back the stream of urine during urination. You need to hold the stream of urine and remember the sensations - this is what Kegel exercises will look like.

In men, the pubococcygeus muscle is located between the anus and testicles. You can determine its location in the same way - by holding the stream of urine. While urinating, you should not do the exercise frequently.

Preparing for the exercises does not require any funds or a specially equipped place - you just need to empty your bladder and take a certain body position.

In what position should you perform the exercises?

It is most convenient to perform the exercises while lying on your back with your legs slightly apart and your knees bent. One hand should be placed on the stomach, the other under the buttocks. This makes it easier to feel muscle contractions. Another option is to lie on your stomach and spread your legs to the sides; it is recommended to place a pillow under your lower abdomen. The third option is lying on your stomach with one leg bent at the knee.

Kegel exercises can be done lying down, sitting on a chair, moving in public transport , absolutely invisible to others. They are intended for home performance.

Advice! The exercise can be performed before sneezing, getting up from a chair, or coughing to control the leakage of urine.

Exercise process

Kegel exercises consist of three parts:

slow contraction - you need to tense your muscles, as when urinating, count to three and relax
contractions: you need to tense and relax your muscles as often as possible
pushing out - women push as during childbirth or stool, men as during urination and stool, at the same time they will strain a little abdominal muscles belly
Beginners can start with 10 squeezes, 10 contractions and 5 thrusts, 5 times a day. After a week, you need to add 5 times to each exercise, continuing to exercise your intimate muscles 5 times a day. You need to add 5 times to each exercise until the number reaches 30. Every day you need to perform at least 150 exercises to maintain tone

Quick contractions can be performed according to another scheme - contract and relax the muscles for 10 seconds, then rest for half a minute. Repeat the exercise three times.

It is possible that at first it will seem that the muscles do not remain in the tension stage for long - this is temporary and control will come with practice.

Possible mistake: during training, you should not hold your breath, pull in your navel or push your pelvic floor muscles down - this will not lead to the desired result.

For incontinence

Kegel exercises are the main treatment for drip and mild urinary incontinence. They include:

compression – the “lift” exercise is very effective: gradually and not strongly squeeze the pelvic floor muscles, without relaxing, increase the tension (floor) and reach the 4-7th floor, after which the muscles begin to relax in the reverse order (hold each floor for 3-5 seconds)
contractions - alternating rapid contraction and relaxation of muscles
pushing out - in women the sensations should be like when pushing during childbirth or stool, in men like when urinating and stool

When the uterus prolapses

Sitting position on a chair or on the floor:

feel the muscles supporting the uterus and pull them up - do it rhythmically
exercise "elevator"
pushing exercise as during labor – do it in rhythm, with effort and not to the limit of your capabilities

Before and after childbirth

Before giving birth, Kegel exercises help you learn how to control your pelvic floor muscles, which will make the birth process easier and avoid tears in the perineum. It is better to start training using this method from a lying position, doing at least 2-3 repetitions.

When preparing for childbirth, you need to do all the above exercises plus two more:

strain and relax the vaginal and then anal muscles, doing this at a fast pace like a wave
at any comfortable position in the most relaxed state, you need to hold your breath, smoothly and carefully pushing, using vaginal muscles. Then you need to relax again and repeat the exercise. It is performed correctly if, when you place your hand on the perineum, you feel movement of the vagina (the exercise can only be performed with an empty bladder and intestines)

Important! Some pathological conditions prohibit the exercise partially or completely, so it is worth consulting a gynecologist. After 16 weeks, it is prohibited to perform exercises in supine position to prevent pressure on the inferior vena cava.

After childbirth, Kegel exercises can strengthen the muscles of the urethra to restrain involuntary release of urine, increase the elasticity of the vagina, restore the sensitivity of the perineal tissue. To do this, you must do the “lift” exercise and two more simple and short ones:

for 5 minutes, strain the perineal muscles for 10 seconds and relax for 10 seconds
quickly contract and relax muscles for 1 second for a minute

Application of ball simulators

Kegel classes for 1-2 months involve reaching a more complex level - using jade eggs, balls or a special KegelRoutine simulator. This is the main feature of Kegel exercises for women. The simulators allow you to further strengthen the walls of the vagina and they are intended for independent mastery and use. This vaginal balls of different weights and diameters, which are selected according to the level of training.

The simulator is inserted 2 cm deep into the vagina, and a water-based lubricant is used for ease of use. The minimum load on the muscles is carried out in a lying position; over time, it will be possible to perform the exercises while standing.

The scheme of working with a Kegel simulator is very simple:

contract the muscles and lift the machine up
hold the ball for 2-10 seconds while breathing calmly and deeply
relax and rest for the same amount of time as you held the ball
repeat 10 times

Important! For effective training You need to do the ball exercise three times a week. The movement of the machine should not be assisted by tensing the abdomen or squeezing the gluteal muscles.

Results of the exercises

The results of Kegel exercises are visible within a few weeks. Women experience improvements:

increased sensitivity during sexual intercourse, disappearance of postpartum discomfort
increased control over sexual sensations
overcoming pain during sexual intercourse
intense estrogen production
preventing excessive stretching of muscles during childbirth
prevention of urinary and fecal incontinence, treatment of involuntary urination
tissue restoration after childbirth
reducing the possibility of inflammatory processes

Less urine leakage can be seen after 3-6 weeks of regular exercise, increased sexual sensations after 1-2 months.

Men also experience improvements:

reducing the possibility of fecal and urinary incontinence
increased erection
reducing the risk of hemorrhoids
complete cure of chronic prostatitis is possible
prolongation of sexual intercourse

In men, you can get rid of the frequent urge to urinate after 4-6 weeks, improvement in sexual function will be noticeable after 6 weeks, and a noticeable increase in erection – after 3 months.

A special feature of performing Kegel exercises for men is the need to strengthen the gluteal muscles for greater effect. Weak gluteal muscles pull the sacrum back and weaken the pelvic floor muscles even when doing Kegels. Therefore, it is necessary to increase the tone of the buttocks by squats.

The use of exercises allows you to avoid many health problems in the future, prepare for childbirth and make your sex life more vibrant. In this case, no effort, schemes or special means no need - the exercises will be useful even if you do them throughout your life.

The pelvic floor is the muscular lining on which our general condition health, condition of the genitourinary system and rectum. These muscles are located between the coccyx and the pubic bone. If the muscles are toned, they prevent prolapse of the genitals, which can lead to their loss. In addition, weakened muscles can cause inflammation of the vagina.

Mostly women suffer from this problem, since during pregnancy and childbirth the pelvic muscles are greatly stretched. Weakened muscles lead to stress incontinence, which is when a few drops of urine leak out when you sneeze. Statistics show that about a third of women who have recently given birth to a baby experience postpartum urinary incontinence.

Gymnastics and exercises for home

To achieve good results, regular exercise is necessary. Some people need eight to twelve weeks to achieve the first positive results. But in most cases, you will notice results within two weeks.

When you perform exercises, make sure that between muscle contractions you achieve complete relaxation. In addition to performing complex exercises, you can additionally train your muscles, namely, strain and squeeze them when you laugh or cough.

All the exercises described below must be performed at least 10 times. When a person tightens his muscles, he must fix this position for ten seconds and then relax. If you cannot hold the muscles in a compressed position for 10 seconds, then hold them for 5. After several weeks of regular training, you will be able to hold the pelvic floor muscles for even longer.

Start in a standing position with your feet shoulder-width apart, then place your hands on your buttocks and support them: this will help you ensure that your buttocks are not engaged during the exercise. Then try to pull in your pelvic floor muscles and hold this position for a few seconds, then relax them.

Get on all fours, place your hands on the floor and lower your head on them. In this position, try to pull the muscles upward as much as possible.
Take a position lying on your stomach, bend one leg at the knees, put your hands under your head. Now pull your pelvic floor muscles upward and inward, fix this state for a few seconds. Then relax your muscles.
To perform this position, you need to lie on your back, bend your knees and spread them to shoulder width. Then try to pull in as much as possible necessary muscles and relax them.

Sit on your butt, cross your legs and straighten your back. In this position, repeat retracting and relaxing the pelvic floor muscles.
Take a standing position, place your hands on your knees and straighten your back. And now alternately tense and relax your muscles.

Read also, at home and in gym. Free photo and video tutorials.

Yoga to strengthen the pelvic floor - Video

There are a huge number of exercises with which you can strengthen the pelvic floor muscles or tone them. They are also recommended to be performed for problems with the bladder and uterine prolapse. Yoga is very effective for those who are planning to conceive a child. It contributes to the normal course of pregnancy and childbirth.

And so, the most common exercise in yoga for these muscles is Mula Bandha. It is on this that all other exercises for training the pelvic floor muscles are built. To perform Mula Bandha, you need to sit on the floor, cross your legs and rest your hands on your knees. After which it is necessary to contract the muscles of the perineal area, without using other muscles.

After which you need to learn various breathing exercises, since during muscle contractions a person involuntarily begins to hold his breath, which should not be done. Therefore, one of the Kapalbhati yoga exercises teaches this.
How to do one more effective exercise with yoga for the pelvic floor muscles you can see in this video.

Kegel exercises - how to do them correctly?

The Kegel technique is very famous and very popular among pregnant women. The main difficulty with these exercises is that many women do them incorrectly and therefore do not get the maximum results from them. Therefore, we will tell you how to perform them correctly and with maximum benefit for your health.

Slow compressions. This exercise need to be done slowly. To begin with, tighten as much as possible stronger muscles and count to three, then slowly relax them. Do 10 of these repetitions. Over time, the clamping time should be increased to 20 seconds.

The “Elevator” exercise also applies to slow compression. If you wish, you can alternate these two exercises, or choose the one that is more convenient for you. Here you need to repeat the elevator effect. That is, first squeeze the muscles on the first floor of the pelvic floor, fix the position for up to three seconds, then squeeze the muscles harder, reaching the second floor, count to three again, after which you advance to your maximum limit.

Abbreviations. Here you need to quickly squeeze and relax the muscles, while maintaining correct technique execution. Watch your compression strength and breathing. For example, contract your muscles as you inhale, and relax as you exhale.

Pushing out. Take a sitting position and push moderately, as is usually done during bowel movements or childbirth. Do five such repetitions, increasing the number of push-ups every day.

These exercises are convenient because they can be performed anywhere, for example, sitting at the computer, lying in bed, while walking and in transport on the way to work.

A set of exercises and a weekly training program

There is an opinion that the problem of weakened muscles is typical only for women. But it is wrong.

Kegel exercise

The names of the kegel muscles have different variations: pubococcygeus muscle, pelvic floor muscles. When we call them by different names, we always mean the bundle of muscles and tendons that support the abdominal cavity.

There is an opinion that the problem of weakened muscles is typical only for women. But it is wrong. Men also need to be vigilant about the functioning of this muscle group. Weakness of this muscle group can cause health problems.

For the first time about significance pelvic muscles The American gynecologist spoke. Exactly Dr. Arnold Kegel developed exercises for the pelvic muscles. This set of exercises aimed at improving blood circulation in the pelvic floor muscles. They should be performed not only by women, but also by men of all ages.

IN current time these exercises are increasingly being used for the treatment of urinary incontinence. Also among the positive effects on the body was noted increasing the tone of the pelvic floor muscles, which are practically not involved in everyday life.

What is a Kegel complex?

The main purpose of Kegel exercises- This is performing exercises to strengthen the muscles of the pelvic floor, urethra, bladder, uterus and rectum.

to prepare for pregnancy and successful painless childbirth;

for pregnant women to master the technique of relaxing those muscles that often prevent the baby from being pushed out;

for the prevention and treatment of urinary and fecal incontinence;

to restore tissue elasticity after childbirth;

for the prevention and treatment of pelvic organ prolapse;

for long-term prolongation of sexual health.

So, before we move on to doing gymnastics to strengthen the pelvic muscles, let's determine where the pelvic floor muscles are located.

1. If you go to the toilet “smallly”, you can try to stop the flow without moving your legs. The muscles that will help you do this will be the pelvic floor muscles.

2. If the first method did not help to detect the right muscles, then do the following. Insert your finger into the vaginal opening and squeeze the muscles. The desired muscles will contract around the finger. In this case, neither the muscles of the buttocks, nor the back, nor the abdomen will be involved.

Once you have identified the muscles you need, move on to doing exercises to strengthen your pelvis.. Once you learn to identify the muscles you need, move directly to the exercises.

Pelvic exercises for men

Most men may also have negative symptoms of dysfunction or weakening of the pelvic organs. So they may present as urge incontinence or incontinence due to a full bladder. Men should also pay attention to the prostate gland. Blood stagnation can also lead to disruption of the body's erectile function.

Selected healing methods will vary depending on the severity and type of incontinence.

A set of Kegel exercises will help strengthen the pelvic floor muscles, which are responsible for controlling the flow of urine. In order to correctly perform exercises to strengthen the pelvic muscles, you need to determine their location. They compress the anus and urethra. Try squeezing them without releasing urine. The task will be completed correctly if the muscles of the intestines and stomach are relaxed.

Gymnastics for the pelvic muscles consists of tensing and relaxing them.

This complex consists of three components:

1. First, strain your pelvic floor muscles as much as possible and hold for 4-5 seconds, then gradually relax. You need to repeat this 10-12 times.

2. On next stage repeat the task from the previous one. Only now we don’t delay the tension, but rather try to shift it main aspect towards increasing the speed between tension and relaxation. Repeat for 1-2 minutes.

3. Now we squeeze the muscles and move on to pushing out without delay. Imagine as if there is something in the middle of you and you need to push it out. You need to hold for 2-3 seconds and then relax. Repeat 7-8 times.

When performing gymnastics for the pelvis, you should pay attention to the fact that only the pelvic floor muscles should be tensed. Breathing should be calm. Many It is advised to perform the exercises while standing, although you can sit and lie down. This will not change the effectiveness. No limited quantity implementation of this complex.

The main indicator of the number of approaches and repetitions should be your body. You also need to pay attention to the presence of cramps while performing Kegel exercises. If they are repeated constantly, then you should look for other exercises for the pelvic organs.

The most basic understanding should be that Kegel exercises will bring improvement in blood circulation, as well as blood supply to the pelvic organs in combination with other treatment methods.

Pelvic exercises for women

Most women experience urinary incontinence, lack of orgasm, hemorrhoids, and constipation. These problems indicate the need for training to strengthen the pelvic floor muscles. A set of Kegel exercises surprises everyone with its simplicity and accessibility. It will appeal to both housewives and businesswomen.

The main exercise is to tense the pelvic floor muscles at a moderate pace. Repeat this 30-50 times. Then gradually increase the number of contractions. Once you have mastered the basics of this method, you can make it more complex.

Complex exercises for pelvic organ prolapse may include a relaxation phase, slow contraction, and step-by-step contraction of the pelvic floor muscles. Mostly exercises for men can also be used by women.

You can also independently create a set of exercises for pelvic circulation. They also help disperse blood stagnation in the body. And this, in turn, has a positive effect on the prevention of varicose veins.

Also, to improve blood circulation in the pelvic organs when performing the Kegel complex, you can use vaginal exercise equipment. They will help reduce the time it takes to tone your muscles. Many people speak out against the use of any devices, but most talk about having more vivid sensations and expanding the capabilities of their body after using them.

The biggest advantage of these exercises is that you don't need to go to the gym to do them. They can be performed anywhere and at any time. Make them a part of your life. Performing this complex will help you not only tone the muscles of the pelvic organs, get rid of involuntary stool and urination, but also bring the sharpness of sensations into the intimate sphere of your life. published

Hi all! The part of the body called the pelvic floor brings a lot of trouble if it is in a neglected state. Let's strengthen it, there is enough for this effective gymnastics to strengthen the pelvic floor muscles.

In the article “Exercises to strengthen the pelvic floor muscles for women and men,” we will talk about several easy exercises available to every person.

1.Exercises to strengthen the pelvic floor muscles for women and men from Dr. Kegel

Dr. Kegel has created an excellent technique that can increase the tone of the perineum. With its help, you can solve many women's gynecological problems.

Dr. Arnold Kegel (1894-1981)

In addition, in 1947 he developed special simulator– a perineometer that can be used to measure the strength of the vaginal muscles.

The perinometer works like this:

It is known that the tissues located at the bottom of the pelvis support the rectum, internal genital organs, and bladder. But over time, they lose their elasticity, which is why various ailments of the pelvic organs appear, and the brightness of intimate life fades away.

Include the Kegel technique in your gymnastics, then you will feel like:

increased elasticity of pelvic tissues;
urinary incontinence cured;
increased self-control over orgasm;
vaginal tissue was restored after childbirth.

1.1 Exercises for women

Before you start exercising, learn to recognize which muscles need to be exercised. To do this, try holding the stream of urine while urinating. Did it work? They just need to be trained.

Kegel exercise for mild urinary incontinence

General rules:

1. Contraction of these muscles with a delay of 5 seconds.
2. Quick contraction, then relaxation of the anus and perineum for 10 seconds, then rest for 10 seconds.
3. Slow downward pushing, as during stool or childbirth.

With the help of these simple actions, women restore tissue tone even after removal of the uterus.

This technique must be performed in the following situations:

- if there is urinary incontinence. For urinary incontinence, you can also take medications such as Urotol, Spazmex, Vesicare and others.
- for hemorrhoids, as well as other diseases of the rectum;
- sexual disorders;
- with prolapse of the uterus, as well as other organs of this part of the body.

Kegel exercises help prevent tearing during childbirth.

1.2 Additional methods for strengthening the pelvic muscles for women

The load on this part of the body is provided by a special device in the form of a plastic cone. The cones are inserted into the vagina with the narrow end, after which the woman contracts the muscles, trying to hold it as long as possible.

Vaginal balls are also used for the same purposes. These are 2 balls with a diameter of up to 3.5 cm, which are connected by a cord with a loop so that they can be quickly removed. There are weights inside them that, when moving, hit the walls of the balls. The blows are sent to the walls of the vagina, due to this they acquire firmness and elasticity.

Vaginal balls to strengthen the pelvic floor muscles

Women are especially tormented by prolapse of the uterus, which ends up at the bottom of the pelvis. Contraction and relaxation of the anus and vagina help tighten the uterus without surgery. A vaginal massager will help strengthen the muscular environment of this part of the body, especially after childbirth.

1.3 Features of exercises to strengthen the pelvic floor muscles for men

The complex is very useful for men too. They also have urinary incontinence, diseases of the genitourinary system, and rectum. Using this technique, a man can avoid prostate diseases and reduce the risk of hemorrhoids. The technique is the same as for women, but a man needs to shrink his perineum and also pump up his buttocks. Regular squats will help him with this.

Kegel exercises for men

Now, to consolidate what we have learned, I saw about Dr. Kegal’s system “Training the intimate muscles (pelvic floor) Kegel exercises”:

Tone up muscle tissue Yoga will help your pelvis. With its help you can relieve the lower back, improve activity gastrointestinal tract, prepare a woman for childbirth.

Here is a description of several exercises:

1. Take a standing position with your feet shoulder-width apart. Place your hands on your buttocks. Elbows will point back. This will help ensure that your buttocks are not engaged during the exercise. Then try to pull in your pelvic floor muscles and hold this position for a few seconds, then relax them.

2. Get on all fours, interlace your fingers and place them on the floor. Place your head on your hands. Retract your pelvic muscles as much as possible, hold in a tense state for 10 seconds, and then relax. Repeat this exercise 10 times.

3. Lie on the floor with your stomach down, bend one leg at the knee, place your hands under your head. Now pull your pelvic floor muscles inward and hold this state for a few seconds. Then relax your muscles. Repeat this exercise 10 times.

4. Lie on your back, bend your knees and spread them shoulder-width apart. After this, pull in the pelvic muscles with all your might and then relax. Repeat this exercise 10 times.

5. Sit on the floor, cross your legs and straighten your back. Repeat drawing in and relaxing the pelvic floor muscles 10 times.

6. Place your feet shoulder-width apart. Place your hands on your knees. Keep your back straight. Tighten and relax your pelvic muscles.

And now, according to tradition, a video on a given topic “Yoga exercises for the pelvic organs. Strengthening the pelvic floor:

In parting, I want to say: do these accessible exercises, read my blog articles to get one step closer to health!