Kegel exercises and other pelvic floor exercises. Exercises to strengthen the pelvic floor muscles in women

There is a special kind of gymnastics that does not change appearance and body relief, but no less important than regular workouts. Muscle Strengthening Exercises pelvic floor in women are intended for the treatment and prevention of diseases of the pelvic organs. The weakening of the muscles of the perineum is fraught with various kinds of incontinence, prolapse and even prolapse of the uterus. In addition, regular classes will help to establish an intimate life and make it a real pleasure to get sexual intimacy.

Indications for strengthening the muscles of the perineum

Like any other gymnastic complex, these exercises are required for sedentary women, especially working while sitting. In the absence of contraindications, all the fair sex should strengthen the muscles of the pelvic floor. With age, the muscles of the perineum lose their tone., the field of childbirth is stretched and cannot properly perform its functions. When is it important to start exercising? intimate muscles?

• When planning a pregnancy. Having thus prepared the perineum and vagina for the upcoming loads, many complications of pregnancy and childbirth can be avoided.
• During gestation. Gymnastics aimed at strengthening the muscles of the pelvic floor during pregnancy - almost 100% fast and easy guarantee tribal activity.
• After childbirth. The birth of a child is a huge burden on the body in general and the muscles of the perineum in particular. They stretch, contributing to the prolapse of the pelvic organs. Regular workouts 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 muscles of the pelvic floor is a mandatory item in the program to preserve youth and health. In addition, training will help harmonize marital relationships.
• With already diagnosed prolapse of the pelvic organs gymnastics for intimate muscles is therapeutic. Regularly exercising, you can significantly improve the situation and prevent prolapse (fallout).
• Enuresis or fecal incontinence also require physical therapy. Very often, it is exercises to strengthen the muscles of the perineum that help to solve these delicate problems.
• Stagnation 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 a reason to strengthen the pelvic floor muscles. Training will help a woman improve the quality of intimate life and avoid problems in relationships with a sexual partner.

Contraindications

Training the muscles of the perineum, as can be seen from the previous section, is necessary for all women. any age. However, under certain conditions physical exercise for pelvic floor muscles contraindicated:

• Inflammatory diseases of the pelvic organs in the acute stage. Cystitis, endometriosis, adnexitis and other pathologies require prior medical treatment.
• Neoplasms of a different nature. If malignant or benign tumors are diagnosed, it is absolutely impossible 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, the load on the pelvic floor muscles should be excluded when increased tone uterus, preeclampsia or previous miscarriages.

Description and set of exercises for the pelvic floor muscles

To train the muscles of the perineum, a popular complex is used, called Kegel exercises. This American scientist described and proved the significance of such training in the middle of the last century. You can practice anywhere, because outwardly it is completely invisible, 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;
• ejection- actions similar to childbirth attempts.

Very important during the course tighten the muscles pelvic floor, not gluteal muscle and belly. To accurately determine the target muscle group, you need to hold the jet while urinating, sitting on the toilet with your legs apart. Wherein neither the hips nor the buttocks should be tense.

Frequent training is the key to rapid progress. Doctors recommend performing the proposed complex at least 5 times a day Moreover, you can do it anywhere and anytime. The position of the body also does not matter (standing in transport, sitting at work, lying in bed):

• Alternate compression with relaxation. At the same time, 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 followed by an equal pause. Do at least 3 repetitions.
• One of the most effective exercises- "elevator". At first, the muscles of the perineum tense weakly, then a little more, and, finally, as much as possible. Relaxation takes place in reverse order which allows you to work out the deepest muscles. At the same time, 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 voltage fixation in each zone for 5-20 seconds). Beginners are advised to repeat the element at least 5 times per workout, and as the muscles strengthen, 10 or more.
• Push-outs are done from 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, and childless women need to strain the muscles of the pelvic floor as during defecation.

Train need 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. It is also necessary to fix the muscles in a tense state as long as possible, starting from 5-10 seconds and bringing them to 1.5 minutes as they strengthen.

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

• Watch your breath during the workout. It should be deep and even, and delays (especially for pregnant women) are unacceptable.
• Having determined the target muscle group, monitor your own feelings. It is impossible to use the press, buttocks and hips for performing exercises.
• Do not be lazy and perform the complex daily several times. 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 is mastered to perfection and is performed without difficulty with maximum load, it is worth to purchase special modern simulators.

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

A 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 increase and, accordingly, relations with a partner become harmonious. In addition, a set of Kegel exercises to strengthen the pelvic floor muscles in women is a reliable prevention of pelvic organ prolapse and other diseases of the urinary tract.

Arnold Kegel exercises are a real find for men! PC muscles (Kegel muscles) are always in good shape, even more enjoyment from sex and prevention of diseases.

Strengthening the pelvic floor muscles is an important therapeutic and preventive procedure that is recommended for all men. Kegel exercises are a training complex that allows you to quickly and easily strengthen the muscular apparatus of the perineum, which contributes to the normal functioning of the pelvic organs, increased sexual activity and the elimination of certain pathological conditions.

In everyday life, the involvement of the pelvic floor muscles is quite limited, so over time they can lose tone and elasticity. Under the influence of negative risk factors, the process is significantly accelerated and leads to many negative consequences. Kegel exercises the man keeps the muscles in tension, thereby preventing them from atrophying. However, the implementation of such a complex requires prior consultation with an andrologist, who will conduct an examination of the reproductive system and exclude the presence of contraindications.

This is not always possible, men should know the basic prohibitions:

• The presence of sexually transmitted diseases;
• Any pathology of the genitourinary system in the acute stage;
• Benign and malignant neoplasms;

Kegel exercises considered part of traditional medicine. They are actively recommended by urologists, sexologists, andrologists and gynecologists to solve the following problems:

• Elimination of weakness of labor activity and other pathological conditions during pregnancy and delivery (regular kegel training reduces pain during natural childbirth);
• Treatment and reduction of the risk of urinary and fecal incontinence, more often in older women or girls who have undergone surgery;
• Therapy and prevention of prolapse of the pelvic organs ( Kegel exercises a woman strengthens the pelvic floor, which prevents the loss of anatomical structures);
• Increased sexual activity and intensity of orgasms (reaching the peak of pleasure directly depends on how trained muscle vagina);
• Prevention of aging processes and increasing the resistance of the reproductive system to inflammatory diseases;
• Restoration of the birth canal after the birth of a child, as their stretching is noted (if there were ruptures or other complications during childbirth, then before performing Kegel exercises a gynecologist should be consulted).

In the presence of serious diseases of the reproductive system associated with a decrease in the tone of the pelvic floor muscles, it is recommended to use more serious therapy, as how to do kegel exercises may not be appropriate.

How to find the right muscles?

There are several ways to find the right muscle for the next workout. The easiest way to feel the desired muscular apparatus during urination, during which urine should be retained. To do this, you have to tighten kegel muscles, which will then need to be trained. It is not recommended to train in this way, as you can get the opposite effect.

If the first method did not help to understand where the necessary anatomical structures are, then kegel muscles can be found by inserting a clean finger into the vagina. A woman should squeeze her finger inside, feel the muscles that are involved in this. You can visually detect the necessary muscle frame using a mirror. Only after understanding which structures will be involved, one should understand how to do kegel exercises.

Preparing for a workout

The preparatory stage is very important for obtaining correct results and no negative consequences. Kegel training should be painless, not cause discomfort. To do this, you must first empty the bladder so that it does not compress.

Correct body position:

• Making a system exercises should be lying on your back, putting one hand on the abdominal cavity;
• All nearby muscles should be relaxed, and during the training only the structures of the pelvic floor are involved;
• The legs should be bent at the knees for comfort and to achieve complete relaxation of the muscles;
• Performance Kegel exercises can be done sitting on a chair.

After the end, one of the factors indicating the correct execution is the absence of any discomfort.

How to do Kegel exercises?

Execution Method Kegel exercises may differ in intensity and duration, depending on the initial state of the muscles and the duration of the course. There are two training options: isolated exercises for muscle contraction or a combination of contraction and expulsion.

First technique

Includes 4 types of exercises:

• The man must perform three sets of rapid clenching and unclenching of the muscles for 10 seconds at the same interval. Then Kegel exercise accelerates: repeat 9 times squeezing and unclenching within 5 seconds with the same interval. Final stage consists in static muscle tension lasting 30 seconds, after which the woman relaxes for the same time and repeats the procedure twice more.
• Second option Kegel exercises consists in quickly squeezing and unclenching the muscles for 5 seconds, followed by rest. The procedure is repeated 10 times. Then tenfold tension and relaxation of the muscles is carried out three times. The last stage consists in the longest (but not more than 2 minutes) tension of the pelvic floor, followed by a 120 second rest.
• Following Kegel exercise consists in a quick 30-fold tension and relaxation of the muscles, after which the muscles are maximally tensed for 20 seconds and relaxed for half a minute. Then 40 quick contractions and relaxations should be carried out, gradually reaching 100.
• The most technically simple among Kegel exercises an option is continuous squeezing and unclenching the muscular apparatus for two minutes. Gradually increase the duration to 20 minutes.

Second technique

The workout includes three exercises:

1. Gradual contractions. The muscles of the perineum should be tensed in the same way as it was done during the stoppage of the flow of urine. Then you need to count to 3 and relax.
2. Reduction. The most rapid contraction and relaxation of the pelvic floor. You can use any of the instructions above.
3. Pushing. Moderate straining of the muscular apparatus, as during childbirth or the act of defecation.

IN Kegel exercises the main factors for obtaining a positive result are: systematic training, their correct implementation, adequate selection of intensity and gradual complication of the course. Women who cannot understand textual descriptions of exercises and wish to see the process visually can download special videos or descriptions in pictures.

Kegel exercises for men

Arnold Kegel was a renowned gynecologist and developed effective system exercises for the female reproductive system, but practice has shown that men can also use it. Training helps:

• Reduce the risk of hemorrhoids;
• Restore the functionality of the prostate after surgery;
• Improve control over the urinary organs;
• Increase blood flow to the penis (increased erection).

In men, the desired muscle group is called the pubococcygeus and can be found by placing two fingers behind the testicles without pressure on them. Then the man tenses up, as if trying to stop the process of urination, a contraction of the desired muscle is felt under the fingers.

The location of the muscular apparatus in women differs from that in men, so the question is relevant: how to do kegel exercises men. The training methodology is as follows:

• You need to slowly tighten the muscle, not holding your fingers on it, but feeling its work inside the body;
• Keep the muscle in a dressed up state for 5 seconds, then relax;
• Kegel exercise repeated 10 times, three times a day, every day;
• The time of classes should be gradually increased, as well as the duration of static stress (ideally up to half a minute);
• Beginners are advised to train lying down, but subsequently a man should be able to do exercises in a sitting position, standing, while walking.

It is easier for men to include training in everyday life, so how to do kegel exercises they may in the process of urination, trying to delay the flow of urine for a few seconds.

Expected results

So how to do kegel exercises need continuously, for a long time, the first tangible results will appear only after 4-6 weeks. The effectiveness of the training will appear only if all the recommendations are correctly followed. During the improvement of the pelvic floor by the technique Skittles, should be closely monitored general condition reproductive and urinary systems, especially women who have pathologies of these organs.

A gross mistake that can affect the effectiveness of training is improper breathing. Many women find how to do kegel exercises, but not interested respiratory movements. During training, you should breathe slowly and deeply, in no case holding air in the lungs with muscle tension. It is also unacceptable to exceed the intensity of classes, so as not to get the opposite effect.

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

In the article "Pelvic floor strengthening exercises for women and men" we will talk about several easy exercises available to everyone.

1. Dr. Kegel's Pelvic Floor Strengthening Exercises for Women and Men

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

Dr. Arnold Kegel (1894-1981)

In addition, in 1947 he developed a special simulator - a perineometer, which can measure the strength of the muscles of the vagina.

The perimeter works like this:

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

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

• increased elasticity of the tissues of the small pelvis;
• cured urinary incontinence;
• increased self-control over orgasm;
• restored vaginal tissue after childbirth.

1.1 Exercises for women

Before you start exercising, learn to recognize which muscles to exercise. To do this, while urinating, try to hold the stream of urine. Happened? This is where they need to be trained.

Kegel exercise for mild urinary incontinence

General rules:

1. Contraction of these muscles with a delay of 5 seconds.
2. Rapid contraction, then relaxation of the anus and perineum for 10 seconds, then rest for 10 seconds.
3. Slowly pushing down, as in a 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 under the following phenomena:

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

Charging Kegel helps to avoid ruptures 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 a narrow end, after which the woman contracts the muscles, trying to keep it as long as possible.

For the same purposes, vaginal balls are also used. These are 2 balls with a diameter of up to 3.5 cm, which are connected with a cord with a loop so that you can quickly withdraw. Inside them there are weights 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 muscles of the pelvic floor

Women are especially tormented by the prolapse of the uterus, which is at the bottom of the small pelvis. Contraction and relaxation of the anus and vagina help to 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, rectum. Using this technique, a man can avoid prostate diseases, reduce the risk of hemorrhoids. The technique is the same as for women, but the man needs to reduce the perineum, and also pump up the buttocks. Regular squats will help him with this.

Kegel exercises for men

Now, to consolidate the past, I saw about Dr. Kegal's system “We train the intimate muscles (pelvic floor) Kegel exercises”:

Get in shape muscle tissue yoga will help the pelvis. With its help, you can unload the lower back, improve activity gastrointestinal tract, prepare a woman for childbirth.

Here is a description of some of the exercises:

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

2. Get on all fours, interlace your fingers into a lock and place them on the floor. Rest your head on your hands. Pull in your pelvic muscles as much as possible, hold in tension 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, put your hands under your head. Now pull the pelvic floor muscles inward, fix given 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 that, pull the pelvic muscles in with all your strength and then relax. Repeat this exercise 10 times.

5. Sit on the floor, cross your legs and straighten your back. Repeat the contraction and relaxation of the pelvic floor muscles 10 times.

6. Place your feet shoulder-width apart. Put 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 affordable exercises, read my blog articles to get one step closer to health!

Kegel therapeutic exercises are considered the most effective for the pelvic floor muscles. Are they really as useful as many people think? Let's figure it out.

Most recently, I went to my doctor to check the condition of the pelvic floor muscles after 6 births. To my surprise, the doctor did not find any problems with diastasis or with the muscles of the pelvis. We chatted with him about Kegel exercises and what can actually help strengthen your pelvic floor muscles.

As it turned out, the kegel exercise has a place to be, but it is not suitable for everyone, and to perform itit is necessary in a complex, and not as an independent exercise. Strengthening your pelvic floor muscles is important, but Kegel exercises may not be the best. the best option for these purposes.

These exercises are mainly designed to strengthen the pelvic floor muscles, also
known as the pelvic diaphragm. It is named after the gynecologist Arnold Kegel, who, in a 1942 paper, explains the benefits of strengthening the pelvic floor muscles. Over the years of his work, he came to the conclusion that the improvement muscle tone in this area helps to cope with urinary incontinence, and also enhances orgasm in women and men.

Dr. Kegel also invented a device to measure the strength of the pelvic floor muscles. The set of kegel exercises that he originally recommended were resistance exercises using aids and adaptations, and were not a common muscle contraction and relaxation exercise.

It is for this reason that many experts recommend Kegel balls or a special machine in the form of eggs made of natural stone in combination with these exercises. My physical therapist explained that kegel exercises without additional load- it's just like tensing the muscles of the arm, and if you add a special simulator to them - it's like using dumbbells in exercises for the muscles of the arms. Both options are effective, but best results and for a long time can be achieved only with the addition of weight.

Benefits of Kegel Exercises

The pelvic floor is made up of several layers of muscles that connect in opposite directions. Many people think that the vagina is just a tube that just compresses and relaxes, but the pelvic diaphragm is much more complex and has multiple layers working together. In some cases, skiing exercises are helpful in strengthening the pelvic floor muscles. But there are cases when, on the contrary, these muscles need to be taught to relax, since they are in good shape. As Dr. Grogan explained:

Kegel exercises are not for everyone. In some women, the muscles in this area are constantly tense, short and tight most of the time. As a result of pain during intercourse, difficulty urinating, a feeling of tightness or pain in the pelvic area, and that feeling of “I still don’t see any results even though I exercise every day!”

In this case, Kegel exercises will not work.

There is no need to give up Kegel exercises in general. It's just worth remembering that this is just a contraction and relaxation of an isolated muscle group, similar to a dumbbell curl or a hip extension! And for many women (with the exception of the women described above) it is useful to know about this exercise simply in order to better feel your body and even spice up your sex life.

You also won't have to worry about suddenly sneezing or coughing, because the contents of the bladder will remain in place, as well as lifting / pushing / pulling something heavy.

Do Kegel exercises work?

Here the situation becomes even more confusing. The answer to this question will depend on the reason that led to problems with muscle group pelvic floor, how Kegel exercises are performed, and many other factors. Dr. Grogan shared her experience regarding when these exercises are needed and when they are not necessary:

When I was practicing as a physiotherapist in the area women's health, I had a wonderful opportunity to measure the strength of the muscles of the pelvic diaphragm and study muscle control. Kegel exercises were especially helpful for women with incontinence complaints. They did indeed have weak and mismatched pelvic floor muscles. I recommended that they include Kegel exercises in their core strengthening routine, and the results were amazing.

Nevertheless, among my patients there were those who did not need Kegel exercises at all. During my practice, I learned to identify them, and my main goal was to teach them how to properly relax and develop the muscles of the pelvic floor.

How to do kegel exercises?

Dr. Grogan gave some advice about correct execution this exercise. Here are her instructions:

1. Lie on your back or on your side. This position reduces the pressure of gravity on the pelvic floor muscles, and it is more convenient to strain the muscles more.
2. Imagine the pelvic floor muscles. They are located at the base of the pelvis and wrap around the vagina and anus. Try to contract and pull these muscles towards the head. Imagine that you need to tighten the cobblestone into the vagina. It sounds strange, of course, but it really works.
3. Now relax your muscles and imagine that you are letting go of the boulder so that it rolls out. It was one repetition!
4. Now do the same one more time but this time, tighten your muscles for 5-8 seconds before relaxing. Perform 5-10 repetitions. This approach to doing Kegel exercises is great for increasing the strength and endurance of your pelvic floor muscles. It is known that it will help to cope with urinary incontinence, prolapse and prolapse of the genital organs, such as the uterus, for example, cure hemorrhoids. It will also bring color to your intimate life.

If you use Kegel balls or stones, then do the same, only before starting the workout, insert the simulators into the vagina.

How to strengthen the muscles of the pelvic floor? (with or without Kegel exercises)

If you do not have problems with the muscles of the pelvic diaphragm, then you can try other and more effective ways make them stronger and more flexible.

Here are some more core and pelvic floor tips and exercises from Dr. Grogan (no Kegels):

Move more throughout the day and every day

Humans were made to MOVE…not sit in front of a computer all day (I have that sin too!). We need to focus on how much and how we move during the day. Fill in breaks and pauses with movement. Stand up, sit down, bend over, rise up, down, jump up. Just move! Leave your car in the parking lot and walk to work! Climb up the stairs! Go hiking for the weekend!

And add more general strengthening exercises to your everyday life. Train several times a day and every day. In the video, I have collected some simple and effective exercises, which will fit perfectly into any training plan. I called them Bath Fitness. You can perform it at home. Try it!

Squats

Squats naturally activate your pelvic floor and core muscles, and most importantly, they make the ass beautiful and elastic, thereby balancing the length and work of the pelvic floor muscles. I like doing air squats and deep squats (see the Bathtub Fitness video above).

Move like a lady

What else did Dr. Grogan say: “Those who know me personally know very well that I really like to shake my booty and move my hips. Exercises such as hip circles or the number 8 engage all of your core muscles, including your pelvic floor, hips, back, and abs. Slowly rotate your hips in a circle every day, and you will not be afraid of any back pain.

All these exercises must be performed as correctly and gracefully as possible, while maintaining posture. You can also try some breathing exercises to strengthen your core, planks, exercise, and more.

Zip up

When we think about strengthening the core muscles and correct posture, we usually undertake to train the abdominal muscles. We stand straight and draw in the stomach. But in order to truly and safely engage the core muscles, which by the way protect the back and prevent prolapse of the pelvic organs, you need to start from the base of the core muscles, namely from the pelvic floor.

You do not need to train individual parts of the body, you need to strive to engage the muscles of the core as a whole.

Imagine lightning that starts from the pelvic floor. Start zipping with light Kegel exercises, then move on to the abdominal muscles, gently pull the navel in. HFinally, straighten your shoulders and don't let your back round. So, the zipper is closed!

Resort to this practice every day while performing everyday tasks, such as vacuuming the apartment,taking out the trash or lifting dumbbells in gym. Zip up your zipper before completing a task, keep it open while you're at it, and relax when you're done.

Final Thoughts

Aiming for curves is great, walking and running is great, lifting weights is great, but strengthening and toning the middle part of the body—the core muscles— just as important as exercising the arms and legs.

Exercises for the muscles of the cortex and pelvic floor should be in the fitness program of every woman who loves herself. This means not only doing Kegel exercises with or without special simulators, but also move more, squat, walk, do stretching exercises and not sit in one place for a long time.

I usually ask women who came to me for an initial appointment: “How old are you, how many births were there, how did they proceed, were there any gaps during, were forceps applied?” The answers to these questions usually help to make an accurate diagnosis. I think that the gynecologist, who examined the reader, expressed a professional conclusion - the muscles of the pelvic floor. Normal at healthy women in a vertical position, the upper 2/3 of the vagina, urethra and rectum rest on the muscles that pull the rectum to the pubic joint. With these muscles, urogenital disorders occur - prolapse of the walls of the vagina, prolapse, urinary incontinence may appear. That is why it is so important to prescribe treatment in a timely manner. Strengthening the pelvic diaphragm is an urgent task in almost all pathological conditions in the pelvic area. good result reach first of all physical therapy aimed at restoring the tone of the pelvic floor muscles.
So, for example, in the early postpartum period, a special set of gymnastic exercises is performed. During the first postpartum week and the first week after discharge from the maternity hospital gymnastic exercises are performed daily 1.5-2 hours after breakfast in a prone position with open windows. Over the next four weeks, the complex gradually becomes more difficult, the exercises become more diverse. To speed up the recovery process, the complex of postpartum gymnastics is recommended to be repeated in the afternoon. The number of exercises should be varied according to individual capabilities! significantly enhances the effect of classes during the first six postpartum weeks.

Gymnastics to restore the tone of the pelvic floor muscles after childbirth

1. Walking in place - 30 seconds, shuttle walking back and forth - 15 seconds, walking on toes - 15 seconds, walking with knees high - 30 seconds, with hand movements, with rhythmic breathing.
2. Initial position- the main stance, the left leg is laid aside, the right arm is raised up. On the count of "one" bend at the knee and lift up and to the right left leg, reach the knee with the elbow of the right hand; at the expense of "two" - return to the starting position. Repeat the knee-elbow cycle 4-8 times with each leg, accompanying the movements with a long exhalation (air is blown out by the mouth) for four cycles.
3. Starting position - main stance, legs apart, arms bent at the elbows, brought to the body, fingers clenched into fists. At the expense of "one" - straightening right hand and fingers up and to the left, tilt the body to the left and exhale; about "two" - return to the starting position, take a breath. Repeat tilts 2-4 times in each direction.
4. Starting position - the same as in the previous exercise. Raise your elbows to shoulder level. Perform body turns to the right and left, without lowering your arms, moving your elbow back in the direction of the turn. Breathing is rhythmic, at the pace of turns: 4 movements - inhale (by nose), 4 movements - exhale (by mouth).
5. Starting position - the same, arms to the sides. Perform springy forward bends with alternately touching the toe of the opposite leg with your hand. Repeat 2-4-6 times. Breathe freely.
6. Starting position - lying on, arms along the body. Perform alternate circular motions feet (“ ”) at an average pace with even breathing. Repeat for 30 seconds.
7. Starting position - lying on. Raise straight legs at an angle and perform the “scissors to the sides” exercise (spread your legs to the sides and cross them in front of you). Then perform the exercise "scissors back and forth." Repeat each option 8-10 times without holding the rhythm of the breath.
8. Starting position - lying on your back. On account 1 - leaning on the heels, head and hands, raise the pelvis, bend over, draw in the perineum and take a breath; on account 2 - lower the pelvis, relax the muscles and exhale.
9. Starting position - lying on your back, arms extended up. At the expense of 1-2 - sit down, bending your knees and pulling them to your hands, exhale. At the expense of 3-4 - lie down, hands behind your head, stretch, take a breath. Repeat 8-10 times.
10. Starting position - lying on your back, legs bent at the knees, pulled up to. Alternate lowering of both legs to the right and left, at first - bent at the knees, as you train - with straightening of the legs. Repeat on both sides 2-4-6 times.
11. Finish the complex with easy walking, breathing exercises, self-massage of hands and feet.
When performing exercises, I advise you to dose the load according to your well-being, to avoid discomfort, a prolonged increase in heart rate.

Basic program to strengthen the muscles of the perineum (according to A. Kegel)

Slow contractions. Muscle tension on count 3 and relaxation (sit on the toilet, try to hold urination). The muscles you use for this are the perineal muscles. If you can't find them right away, don't stop trying. Try and everything will work out.
Abbreviations. Tension and relaxation of the above mentioned muscles as quickly as possible.
Ejections. Moderate straining down, as in a chair or.

Begin training with ten slow compressions, ten contractions and ten push-ups five times a day. After a week, five exercises are added, continuing to perform them five times a day. Then five more are added until there are thirty of them. In total, you need to perform 150 Kegel exercises every day.
At the beginning of classes, it may seem that the muscles do not want to remain in a tense state during slow contractions. This is due to the fact that it is impossible to perform contractions too quickly or rhythmically, due to the fact that the muscles are still weak. If the muscles get tired in the middle of the exercise, rest for a few seconds and continue. Remember to breathe naturally and evenly during exercise. Do one to two hundred compressions every day.
A distinctive feature of this gymnastics is that it can be done almost anywhere - in transport, while walking, sitting in front of the TV, etc. I foresee the incredulous exclamations of many readers, especially the elderly: here, they say, they came up with something else - for the crotch ... Perhaps, at first, not all women will be able to complete these exercises. But after training, they will help your body not only get rid of congestion in the pelvic area, but also to solve problems with vaginal prolapse, etc. Indeed, during classes there is a powerful stimulation in the pelvic area, which can affect the reduction or resorption of postoperative scars and sutures.

Exercise for urinary incontinence (according to Neumyvakin I.P.)

Walking on the buttocks. Sit on the floor, legs stretched forward, and in this position move your legs alternately, moving forward first (1.5-2 m), as far as the apartment allows, and then in the opposite direction. And so as much as you like. When performing this exercise, not only the muscles of the perineum are involved, but also the muscles of the legs and buttocks. If it is difficult to move with straight legs, try to bend them slightly at the knees, which will greatly facilitate the task. This exercise will greatly help older women, relieve urinary incontinence.

Anatoly Vanin,
Candidate of Medical Sciences.