Kegel exercises for women and men: process and results. A sign of beginning weakening of the pelvic floor

Normal pelvic anatomy in women

2 - bladder

3 - rectum

4 - pubic bone

5 - muscles pelvic floor(levators)

The uterus, bladder, and rectum have a separate entrance (sphincter). The sphincters pass through the pelvic floor muscles. The pelvic organs have very elastic muscles that can contract and stretch greatly.

Female pelvic organs fit quite tightly to each other and are in a curved position. In this case, the uterus rests on the bladder, the bladder on the vagina. The rectum is supported by the coccyx. This position ensures stability and proper functioning of the pelvic organs. This support is especially needed when standing. In case of violation correct position one of the pelvic organs, the entire interconnected system is disrupted, causing diseases of the pelvic organs.

Pelvic muscles

Pelvic floor is a group of muscles surrounding the floor of the pelvis. The pelvic floor has two layers of muscles

• superficial layer of fibrous muscle - called the perineum
• deep layer of large, dense muscles - the pelvic diaphragm

The fibrous muscles of the pelvic floor intertwine the three openings of the perineum and are directed from the inside out to the bones of the pelvis.

Pelvic muscles hold everything securely pelvic organs inside in an anatomically correct position. Stretched out like a hammock from below the pelvis, muscle layer(pubococcygeus muscle) consists of internal and external layers of muscles, which together ensure the retention and normal functioning of the pelvic organs, and therefore women's health. Along with the development and strengthening of the pelvic muscles, Kegel gymnastics also increases blood flow to the pelvic area, which stimulates increased cell renewal.

Like other muscles, the pelvic muscles can only be kept in good shape. through exercises performed regularly.

Weakened perineal and pelvic muscles can lead to problems such as urinary or fecal incontinence due to poor bowel or bladder control.

Weak pelvic muscles may also lead to difficult births due to insufficient muscle activity during labor, a decrease in sexual desire and satisfaction from intimacy, prolapse of the uterus and vagina, and even prolapse of internal organs, causing many dysfunctions and diseases of the pelvic organs.

How to determine where the pelvic muscles are located

Where are the pelvic muscles located? clearly visible in the diagram below.

It is these muscles that are involved in Kegel exercises and other training techniques. intimate muscles.

You can learn more about how to correctly independently determine where the pelvic floor muscles are located and whether the exercises are being performed correctly by following the link provided.

Vaginal muscles

The vagina is an elastic canal, an easily stretchable muscular tube that connects the vulva area and the uterus. The average length (depth) of the vagina is from 7 to 12 cm. The size of the vaginal canal for each woman may vary slightly.
The walls of the vaginal muscle consist of three layers: internal, middle (muscular) and external.

Vaginal muscles consist of smooth muscles. The muscle bundles are oriented mainly in the longitudinal direction, but there are also circular bundles. In the upper part, the muscles of the vagina pass into the muscles of the body of the uterus.

In the lower part of the vagina, the muscles become stronger, gradually intertwining with the muscles of the perineum.

The vaginal muscles, like any smooth muscles, cannot be controlled consciously, but at the same time, the vaginal muscles can be greatly stretched during labor.

You can control the compression of the muscles of the vaginal canal by changing the intra-abdominal pressure, increasing its strength we get compression, and decreasing it - relaxation.

Intra-abdominal pressure is created in the abdominal cavity, which is limited below by the pelvic floor muscles, above by the respiratory diaphragm, in front and sides - transverse muscles press, behind - with the back muscles.

If you simultaneously strain the pelvic floor muscles, lower the respiratory diaphragm and retract the abdominal muscles, the intra-abdominal pressure increases and the walls of the vaginal canal (vagina) compress.

The vaginal compression technique is used mainly during intimacy, to more strongly compress the partner’s penis along the entire length of the vagina or to massage the walls of the vaginal canal.

How to strengthen your pelvic floor muscles

For the development of the pelvic floor muscles and the ability to control them, Kegel exercises, gymnastics for intimate muscles, wumbling/imbuilding and similar techniques are used.

To develop a skill intra-abdominal pressure management pneumatic vaginal simulators are used.

Similar materials

Kegel exercises for women - Help with uterine prolapse, urinary incontinence

Arnold Kegel exercises are a real find for men! The PC muscles (Kegel muscles) are always toned, even more pleasure from sex and prevention from 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 system of the perineum, which contributes to the normal functioning of the pelvic organs, increased sexual activity and the elimination of some pathological conditions.

IN everyday life The use of the pelvic floor muscles is quite limited, so over time they may lose tone and elasticity. Under the influence of negative risk factors, the process accelerates significantly 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 preliminary consultation with an andrologist, who will conduct an examination of the reproductive system and rule out the presence of contraindications.

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

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

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

• Elimination of weakness of labor and other pathological conditions during pregnancy and delivery (regular Kegel workout reduces pain during the natural birth of a child);
• 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 pelvic organ prolapse ( Kegel exercises the woman strengthens the pelvic floor, which prevents the loss of anatomical structures);
• Increased sexual activity and intensity of orgasms (reaching peak pleasure directly depends on how trained muscle vagina);
• Prevention of aging processes and increasing the resistance of the reproductive system to inflammatory diseases;
• Restoring the birth canal after the birth of a child, as they are stretched (if there were ruptures or other complications during childbirth, then before performing Kegel exercises you need to consult a gynecologist).

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

How to find the right muscles?

There are several ways to find the one you need muscle for subsequent training. The easiest way to feel the desired muscle apparatus is during urination, during which you should retain urine. To do this you will have to strain Kegel muscles, which will subsequently have 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 located, then Kegel muscles can be found by inserting a clean finger into the vagina. The woman should squeeze her finger inside, feel the muscles that are involved. You can visually detect the required muscle frame using a mirror. Only after understanding which structures will be involved should one understand how to do kegel exercises.

Preparation for training

The preparatory stage is very important for obtaining correct results and the absence of negative consequences. Kegel workout should be painless and not cause discomfort. To do this, you should first empty the bladder so that it does not become compressed.

Correct body position:

• Make a system exercises should be lying on your back, placing one hand on the abdominal cavity;
• All nearby muscles should be relaxed, and during the training only the pelvic floor structures are involved;
• Legs should be bent at the knees for comfort and to achieve complete muscle relaxation;
• Execution Kegel exercises can be done while sitting on a chair.

After completion, one of the factors indicating the correctness of 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 condition of the muscles and the duration of the course. There are two training options: isolated exercises for muscle contraction or a combination of compression and expulsion.

First technique

Includes 4 types of exercises:

• The man must perform three sets of rapid squeezing and unclenching of the muscles for 10 seconds at a similar interval. Then Kegel exercise accelerates: repeat squeezing and unclenching 9 times for 5 seconds at the same interval. Last stage consists of static muscle tension for 30 seconds, after which the woman relaxes for the same time and repeats the procedure twice more.
• Second option Kegel exercises consists of quickly clenching 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 of maximally long (but not more than 2 minutes) tension of the pelvic floor, followed by 120 seconds of rest.
• Following Kegel exercise consists of quickly tensing and relaxing the muscles 30 times, after which the muscles tense as much as possible for 20 seconds and relax for half a minute. Then you should do 40 quick compressions and releases, gradually reaching 100.
• The most technically simple among Kegel exercises An option is to continuously squeeze and unclench the muscle system for two minutes. Gradually the duration is increased to 20 minutes.

Second technique

The workout includes three exercises:

1. Gradual compression. The perineal muscles should be tensed as they were when stopping the flow of urine. Then you need to count to 3 and relax.
2. Reduction. The fastest possible contraction and relaxation of the pelvic floor. You can use any of the instructions listed above.
3. Pushing out. Moderate straining of the muscular system, as during childbirth or defecation.

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

Kegel exercises for men

Arnold Kegel was a famous 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 gland after surgery;
• Improve control over the urinary organs;
• Increase blood flow to the penile area (increased erection).

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

The location of the muscular system in women differs from that in men, so the question is relevant: how to do kegel exercises men. The training method looks like this:

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

It’s easier for men to incorporate exercise into their daily routine, how to do kegel exercises They may be in the process of urinating, trying to hold back the flow of urine for a few seconds.

Expected results

So how to do kegel exercises If necessary continuously, for a long time, the first tangible results will appear only after 4-6 weeks. The effectiveness of training will only appear if correct execution all recommendations. In the course of improving the pelvic floor using the technique Skittles, should be closely monitored general condition reproductive and urinary systems, especially for women who have pathologies of these organs.

A serious mistake that can affect the effectiveness of training is improper breathing. Many women find out how to do Kegel exercises, but they are not interested breathing movements. During training, you should breathe slowly and deeply, in no case holding air in your lungs when your muscles tense. It is also unacceptable to exceed the intensity of exercise, so as not to get the opposite effect.

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 tension (floor) and reach the 4-7th floor, after which the muscles are in reverse order start relaxing (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 must 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 imply reaching a more complex level - the use of jade eggs, balls or special simulator KegelRoutine. 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 regular classes, increased sexual sensations after 1-2 months.

Men also see 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.

- it is often “prescribed” to strengthen the pelvic floor muscles during pregnancy and after childbirth. However full workout intimate muscles during pregnancy is contraindicated! Liliya Garipova talks about how to properly do exercises to reduce vaginal volume after childbirth, increase libido and lift internal organs. certified trainer in Vajra Yoga, holder of a gold certificate in the Vagiton system. Before starting classes, it is recommended to consult with your doctor.

Preparation for exercise: proper breathing

Starting position for mastering exercises entry level — lying on the mat with bent knees . In this case, the force of gravity is directed differently than in a vertical position of the body, and the risk of prolapse of internal organs, even with errors in performing the exercises, is minimal.

It is better to start each exercise with belly breathing, a little slower, since belly breathing is the breathing of a healthy person in a calm state. It helps relieve tension in the upper abdomen and especially the diaphragm.

Why is this important? The diaphragm reacts by contracting to the slightest stress. Therefore, when the diaphragm relaxes, the body also relaxes. It is important to do women's practices in a state of relaxation and pleasure, and one of the ways to get into this state is to start the practice with belly breathing in a lying position.

Inhalation is a uniform inflation of the abdomen. It is very important here to pay attention to top part belly.

Exhalation is about relaxing and passively watching the belly move down. You need to immerse your attention in the stomach and observe the calm movement of the abdominal wall. It is better to exhale longer than inhale. For example, while inhaling, count to four, and while exhaling, count to six.

Next, you need to put your hands on your stomach: one hand on the upper and the other on the lower abdomen. With your hands, it is important to control the non-connection of the abdominal muscles and diaphragm to the work of the pelvic floor muscles.
 When performing exercises to strengthen the pelvic floor muscles, it is very important that there is not even the slightest tension in the muscles under the palms. That is, if during an exercise you feel a pulling in of the lower abdomen or tension in the diaphragm under your arms, then doing the exercise can be dangerous to your health. It is important to pay close attention to this during exercise!

Introduction to the pelvic floor muscles

First exercise. We squeeze the “urethro-vaginal sphincter” - the sensation is the same as when interrupting urination. You can also focus on slightly lowering the clitoris when squeezing this muscle. Dynamic compression - squeeze and relax. The abdomen and diaphragm are relaxed (we control this with our hands).

Second exercise. We work the “levator ani” muscle (from Latin - “to retract or raise the anus”). We retract and relax the muscles of the anus. The abdomen and diaphragm are relaxed (we control this with our hands).

Exercise “There-there”: alternately squeeze the “urethro-vaginal sphincter” and the “levator ani” muscle. The abdomen and diaphragm are relaxed (we control this with our hands).

Dynamic compression: squeeze and relax both muscles. The abdomen and diaphragm are relaxed (we control this with our hands).

Each exercise can be performed for 2-5 minutes every day.

Contraindications for training the pelvic floor muscles: pregnancy, days, intrauterine device, more than 5 cm, prohibition of vaginal sex by a doctor.

Exercise "Suction"

First, take a deep breath, then exhale completely, hold your breath after exhaling, and expand your ribs (as when inhaling with your chest). Hold your breath for 20 seconds. Belly and everything internal organs are retracted under the diaphragm. This exercise is done in the morning, on an empty stomach, not during menstruation. In yoga it is called “uddiyana bandha” (from Sanskrit - “abdominal lock”), and in our case it is used for the “suction” technique in intimate life.

Perform 3-9 approaches depending on the level of training with a break of 1-2 minutes between approaches.

Contraindications for performing the “Suction” exercise: diseases gastrointestinal tract, intervertebral hernia, increased blood pressure, glaucoma, cardiovascular diseases, increased intracranial pressure, pregnancy, days of menstruation.

No one will argue with the statement that regular training to strengthen muscles is extremely important and beneficial for our body, but at the same time, only those muscles that can be assessed with a glance come to mind for each of us. In fact, the list is much longer, and one of the first lines in it is occupied by the pelvic floor muscles.

A set of exercises to strengthen these muscles is recommended when problems and illnesses arise, operations have taken place, and also if a woman wants to ease the course of her pregnancy, wants to quickly recover after childbirth, or her goal is bright unforgettable experience during sex. Kegel exercises for the pelvic floor muscles will not only help you achieve what you want, but will also be an excellent prevention of many diseases of the genital area.

Where are the pelvic floor muscles located and what functions do they perform?

The pelvic floor muscles are located between the tailbone and the pubic bone and play extremely important role during labor. In addition, it supports the internal genital organs, the rectum, controls the activity of the bladder and prevents the prolapse of the uterus.

The loss of its elasticity and stretching, which can occur as a result of the activation of certain hormones during pregnancy or menopause, threatens the appearance of such unpleasant symptoms as:

• stress urinary incontinence (leakage of some urine when coughing or sneezing);
• constipation;
• weak sensations during sexual intercourse or air entering and exiting the vagina, accompanied by characteristic sounds;
• lack of orgasm or inability to control it;
• pain in the pelvic area;
• prolapse of the vaginal walls or inflammation in this area.

Regularly performing Kegel exercises for the pelvic floor muscles before pregnancy will help avoid the appearance of all these abnormalities, both during pregnancy and after childbirth. Training does not pose any danger to the baby, but it is recommended to start it after the 12th week and continue until the 30th week of pregnancy.

Good tone of the pelvic muscles during pregnancy will help maintain additional weight, reduce the amount of pushing during childbirth and restore the muscles of the perineum after it.

Solving the problem of urinary incontinence

The best way to start learning Kegel exercises to strengthen the pelvic floor muscles during urinary incontinence is to lie on your back or side. After some time, when muscle tone increases slightly, you should continue training in a sitting or standing position. It is noted that the greatest effectiveness can be achieved by performing exercises with legs spread apart.

An important rule for performing exercises for urinary incontinence is empty bladder. Gymnastics should begin by taking the correct position on your back. Then it is necessary to squeeze the pelvic muscles in the same way as when delaying the act of urination. To do this, you need to concentrate on the group of muscles surrounding the urethra.

The tension formed in the muscles must be held for 5 seconds, then relax and repeat the same thing again 10 more times. Breathing during training should be even, without delay.

You also need to make sure that during training there is no tension in the muscles of the buttocks or abdomen.

One more effective exercise, which is part of the Kegel gymnastics, is an exercise called “In the Elevator.” To perform it, a woman needs to imagine that she is going up in an elevator, that is, with each new floor she must increase the tension in her muscles until she reaches the “top floor.”

Then, in the reverse order, you should begin to relax the vaginal muscles, as if going down in an elevator. This training will teach you proper muscle control.

Kegel exercises can be done to combat urinary incontinence. during pregnancy. However, it is necessary to remember some features. So, for example, the number of classes per day should not be more than 30 times, and after 16-18 weeks they should be done not lying down, but in a sitting or standing position. This is necessary so that, as a result of a long stay in a horizontal position on the back, there is no compression of the inferior vena cava, which is already under pressure from the enlarged uterus.

A set of exercises for uterine prolapse

Prolapse of the vaginal walls and uterus is a fairly common problem among women who have had a difficult pregnancy or childbirth, as well as those who do not exercise and have too low body weight.

It was developed especially for such representatives of the fair sex. separate complex training aimed at increasing the tone of the pelvic floor muscles. However, such gymnastics is effective only in the initial stages of the disease. At stages 3 and 4 physical activities won't help.

One of the main advantages of Kegel exercises for prolapse of the uterus is that they do not require a special space. Gymnastics doesn't take large quantity time, and it can be done both sitting and standing (no matter at home or in transport).

The set of exercises includes the following stages:

1. Tension of the muscles located around the urethra (urethra). To do this, as already described above, you need to make the same effort as if you were going to stop urinating for a moment.
2. Tension of the pelvic and pelvic floor muscles. To do this, you need to squeeze your pelvic muscles and try to pull them inward and upward. In the first lessons this should be done slowly, and later more rhythmically and quickly.
3. Gradual contraction of the vaginal muscles from bottom to top and subsequent fixation of this position.
4. Imitation of labor. This part of the exercise should be done as quickly and rhythmically as possible. There is no need to apply much force.

To achieve the desired result, namely to securely fix all organs in the small pelvis, it is recommended to perform Kegel exercises regularly. Optimal quantity classes per day - 3 times.

After hysterectomy

It often happens that at the beginning of the rehabilitation period after a radical hysterectomy (surgery to remove the uterus), a woman experiences various physiological problems associated with the act of urination or defecation.

This is due to the fact that during the operation not only the uterus was removed, but also part of the muscle tissue and ligaments supporting the uterus. Subsequently, this causes displacement of the pelvic organs and weakening of the pelvic floor muscles.

Kegel exercises after hysterectomy are the most effective therapeutic method. This training can be done in any body position: lying down, sitting or standing. Before starting gymnastics, it is recommended to completely empty the bladder.

The exercise itself is performed as follows: you need to tense the pelvic floor muscles in such a way as if you want to simultaneously stop the release of gases from the intestines and the process of urination. Pelvic muscles at the same time they will shrink and rise slightly to the top.

At first, you may not feel muscle contraction, when in fact it will occur. This phenomenon is considered quite normal and goes away over time. But if you want to make sure the muscles are working exactly, you can insert one or two fingers into the vagina. During muscle contraction, the finger will be tightly “clasped.”

When performing this workout, you need to make sure that there is no tension in the muscles of the abdomen, legs or buttocks - they should be in a relaxed state. It is recommended to do Kegel exercises several times a day after hysterectomy surgery.

To begin gymnastics, you should alternate between 2-3 seconds of compression and subsequent relaxation of the muscles, and then try to fix the muscles in a compressed state for 10 seconds or more.