Gymnastics of the intimate muscles - natural strengthening of the pelvic floor muscles. How to do Kegel exercises to strengthen your pelvic floor muscles

The pelvic floor is a powerful muscular-connective tissue plate and consists of three layers of muscles:

the outer layer is made up of 4 muscles (including the bulbous-cavernous muscle, which grasps and compresses the entrance to the vagina during contraction, and the sphincter of the anus - a circular muscle that "locks" the rectum);
the middle layer is the urogenital diaphragm. The urethra and vagina pass through it. Contains the sphincter of the urethra - a circular muscle that "blocks" the urethra;
the inner layer consists of the muscles that lift the anus. When they are reduced, the genital gap closes, the lumen of the vagina and rectum narrows.

What is Pelvic Floor Rehabilitation?

Pelvic floor rehabilitation is a set of measures aimed at strengthening the pelvic muscles.

Why does pelvic floor muscle weakness occur?

After giving birth through the vaginal birth canal, the vagina usually expands somewhat, its elasticity decreases to some extent. Childbirth, especially complicated, leads to damage (stretching, tears, tears) of the pelvic floor muscles. When the perineum is torn or dissected (epizio- or perineotomy), the muscles of the inner layer are especially often damaged, sometimes, after restoring the integrity of the perineum, the genital slit does not completely close. At the same time, with age, the pelvic muscles, as well as the muscles of the entire body, weaken.

What causes the weakness of the pelvic floor muscles?

Weakening of the pelvic floor muscles, as well as impaired contractility of these muscles, leads to conditions such as urinary incontinence, prolapse of the anterior and posterior walls of the vagina, prolapse of the uterus, chronic pelvic pain, soreness on the eve of the vagina. A decrease in the elasticity of the vaginal tissues and a decrease in the sensitivity of the tissues of the perineum can lead to a decrease in sexual sensations in both partners.

What is urinary incontinence?

Urinary incontinence is the involuntary loss of urine.

How common is urinary incontinence in the world?

About 40% of women over 40 suffer from urinary incontinence, and only 4% do not consider this phenomenon to be natural.

What types of urinary incontinence are there?

According to the International Continence Society, there are six types of urinary incontinence:

1. Stress urinary incontinence (stress urinary incontinence) - the involuntary flow of urine during exercise, coughing, sneezing, etc. in cases of a sharp increase in intra-abdominal pressure.

2. Urgent urinary incontinence - the involuntary discharge of urine with a sudden, strong and unbearable urge to urinate.

3. Mixed urinary incontinence - a condition that combines the symptoms of the first two types of urinary incontinence.

4. Bedwetting (enuresis).

5. Involuntary leakage of urine, not accompanied by an urge to urinate.

6. Other situational types of urinary incontinence (for example: urinary incontinence during intercourse, laughing, etc.).

What is the normal urinary retention mechanism?

Normal urinary retention is accomplished through the interaction of four main mechanisms:
1.stable position in the body of the bladder;
2. immobility of the urethra;
3. adequate innervation of the pelvic floor muscles and the muscular membrane of the bladder;
4. anatomical and functional integrity of the closure apparatus of the bladder and urethra.

What are the risk factors for developing urinary incontinence?

Pregnancy, childbirth.
Gender - more common in females.
Age - more common after 40 years.
Increased weight.
A hereditary factor is a genetic predisposition to the development of urinary incontinence (connective tissue dysplasia syndrome).
The neurological factor is the presence of various diseases of the nervous system.
Anatomical factor - anatomical disorders of the muscles of the pelvic floor and pelvic organs.
Surgery - damage to the pelvic nerves or muscles.

What is the most common type of urinary incontinence?

The most common type of urinary incontinence is stress urinary incontinence - the involuntary flow of urine during exercise, coughing, sneezing, etc. in cases of a sharp increase in intra-abdominal pressure. In this case, urinary incontinence is usually combined with weakening of the pelvic floor muscles, therefore, treatment of urinary incontinence with stress must be combined with therapy aimed at rehabilitation of the pelvic floor muscles.

What are Kegel exercises?

The exercises proposed by Arnold Kegel are aimed at training the muscles of the pelvic floor. These exercises can be performed independently without the presence of a doctor. They do not require special clothing or equipment. They can be performed at almost any time and wherever it is convenient.

How to do Kegel exercises?

To understand which muscles need to be contracted, you need to:
Attempt to interrupt the flow of urine while urinating.
Contract the same muscles as if you need to interrupt urination, but do it outside urination.
Contract the muscles of the rectum as if it were necessary to prevent the release of gases. However, the buttocks must remain motionless.

Important: when doing exercises, do not connect the abdominal muscles. The legs and buttocks should remain motionless.

Kegel Exercises:

1. Strongly contract the muscles of the vagina for 1-2 seconds, then relax them; to achieve the effect, it is necessary to perform 5-30 contractions several times a day.
2. Contract the muscles of the vagina for 10 seconds, then relax for 10 seconds. Do the exercise for 4 minutes a day. After that, for 1 minute, do quick contractions (1 second each), alternating them with the same quick relaxations.
3. Exercise "lift": contract the muscles of the vagina ("1st floor"), hold it for 3-5 seconds, continue the contraction with greater force ("2nd floor"), hold it again. So go 4-5 "floors". Make the same step-by-step movement "down", lingering on each "floor". You can do the exercises at home, on public transport, while watching TV.

How to do Kegel exercises correctly?

Do these exercises as often as possible. The more often, the better the result will be.

Begin the exercises at five-second intervals, keeping the muscles contracted for five seconds. Gradually lengthen the contraction time.

Important: Do not stop exercising despite muscle fatigue.

When can exercise results be assessed?

An immediate improvement in the condition can be felt a few weeks after starting the exercise. However, to obtain a reliable result, it is necessary to perform the exercises for at least 4 months.

What if the exercises did not work?

If gymnastic exercises have not yielded positive results due to poor muscle sensation, training with vaginal cones can bring the desired result.

What are vaginal cones?

Vaginal cones are specially designed, variable weight tapered weights that are used to strengthen the muscles in the vagina. The cone is placed in the vagina like a tampon. A set of four cones with different weights has been developed. The woman's task is to learn how to hold the cone by contracting the muscles of the pelvic floor.

To prevent prolapse of the walls of the vagina and the body of the uterus, as well as other pelvic organs;
- during pregnancy and after childbirth, to prevent weakening of the pelvic floor muscles and restore their original tone;
- in order to reduce the risks of infection and the ingress of unfavorable flora, as well as changes in the pH-environment of the vagina with a gaping genital fissure;
- to eliminate and prevent urinary incontinence (stress urinary incontinence when coughing, sneezing, physical exertion);
- for the controlled control of the force of compression and relaxation of the vaginal muscle group in order to increase sexual sensations during intercourse. Continuous training with the vaginal cones promotes the feel and development of the pelvic floor muscles. During pregnancy, cone training develops the pelvic floor muscles and prevents them from weakening.

How to use vaginal cones?

It is necessary to select a cone of the appropriate weight (for a start - the lightest). Insert it into the vagina with your index finger, in the same way as a vaginal swab.

It is necessary to hold the cone in a standing position.

If it works, then:

Hold the cone in a few steps.

If it works, then:

Hold the cone while walking.

It is necessary to fix how long it is possible to hold the weight. The retention time should be gradually increased.

Hold the cone while walking up the steps.

Hold the cone while coughing.

Hold the cone throughout the day.

How often and for how long should vaginal cones be done?

These exercises should be done at least twice a day, and, if possible, more often. If the cone is calmly held during the day, the mass of the vaginal cone can be increased. Thus, it is necessary to achieve the ability to hold the heaviest cone without straining during normal daytime activities.

Can you do Kegel exercises using vaginal cones?

The combination of Kegel exercises with vaginal weight cones is very effective.

Pelvic floor muscle contractions can be performed with a cone placed in the vagina.
It is necessary to move to the next weight if you have the ability to do the exercise for at least 5 minutes.
You can lengthen the exercise up to 10 minutes, moving back to the lightest weight, etc.

What if it is impossible to keep the vaginal cone in a standing position?

Start doing exercises while lying down. In the future, having strengthened the muscles of the pelvic floor, you can move to a standing position.

What are the benefits of using vaginal cones:

Individuality for every woman.
It takes little time to teach a woman how to use the cones.
It takes a little time to start training.
The number of consultations with a doctor is reduced to one visit.
Cones are a form of biofeedback.
The weight of the cones can be increased by increasing the load.
You can start using it without additional research.

How to evaluate the effectiveness of using the cones?

If gymnastics for the pelvic floor muscles is carried out under the supervision of a doctor, in case of urinary incontinence or in the presence of gynecological problems, then the doctor can evaluate the effectiveness of treatment both by the results obtained (the symptoms will disappear) and with the help of special digital devices - perineometers. The vaginal probe is inserted into the woman's vagina, then she contracts the muscles of the perineum as much as possible, and a quantitative assessment of this contraction is displayed on the scale of the device. The perineometer works in the same way as a blood pressure monitor, that is, it measures the pressure created in the vagina.

How long do you need to keep using the cones?

With regular daily use, the improvement is noticeable after 8 weeks. To maximize the benefits of the cones, it is important that you train every day for a minimum of 12 weeks.

Can cones be used for vaginal dryness?

Apply a small amount of grease.

What to do after your pelvic floor muscles get stronger?

How soon after the baby is born can you start using Kegel exercises and cones?

Kegel exercises and tapers can be started as soon as the woman feels comfortable after childbirth. On average, training is recommended 6-8 weeks after childbirth.

Flush the cone before each use (to prevent irritation or infection).
It is best to insert the cone after emptying the bladder.
It is necessary to wear underwear: if the cone falls out, it will not be lost.
If possible, practice with the cone at the same time of the day. It is convenient to do the exercises at the same time as your normal daily activities.
If it is impossible to hold the lightest weight, you need to place your finger on the tip of the cone (where the thread is attached to it), this will reduce the weight. Then do the exercises.
If you can hold the cone inside the body for 15 minutes, you can try to climb and descend the stairs, do household chores. Such actions can really teach to control the function of the bladder. You may need to use lighter cones when performing these steps.
Always remove the cone after use. It is intended to be used for limited periods of time, during the daytime, and should not be used continuously.

Are there any contraindications for using cones?

The cones are not intended for use by women with or suspected of having a disease in the vagina, genitals or pelvis (infection, inflammatory disease, pelvic malignancy). The cones should not be used during the first six weeks after childbirth or pelvic surgery. It is not recommended to use cones during or immediately after intercourse, as well as during menstruation. Do not use cones at the same time as tampons, uterine ring or diaphragm.

What to do if there is no effect?

Can exercises and cones be used to prevent pelvic floor muscle weakness?

Exercise is useful for almost all women, not only with signs of weakness in the corresponding muscles. Their implementation is the prevention of chronic inflammatory diseases of the small pelvis, venous stasis, prolapse of the vaginal walls, urinary incontinence, increases sensitivity during sexual activity. In addition to the prevention of many gynecological diseases, they also contribute to the prevention of the weakness of labor (training intimate muscles is desirable before childbirth, during pregnancy, taking into account the load ahead in childbirth), the initial stages of urinary incontinence.

What are the treatments for stress urinary incontinence?

Conservative - special exercises for strengthening the pelvic floor muscles discussed above.

The goal of surgical treatment of stress urinary incontinence is to create additional support for the urethra in order to eliminate the pathological mobility of the latter. The choice of this or that method largely depends on the degree of urinary incontinence.

What is a loop (sling) operation?

There are many options for loop (sling) operations, during which the effect of urinary retention is achieved by creating reliable additional support for the urethra by placing a loop of various materials under the middle part of the urethra (vaginal flap, skin, cadaveric fascia, etc.). Recently, minimally invasive loop surgery has become more and more popular, which has certain advantages (TVT surgery, TVT-O surgery, TOT surgery, etc.).

What are the benefits of minimally invasive surgery?

Good tolerance - used for any degree of urinary incontinence.
Use of synthetic mesh as a loop material.
Possibility of performing an operation under local anesthesia.
The duration of the operation (about 30 - 40 minutes).
Short postoperative period - the patient can be discharged home on the day of surgery or the day after surgery.
Good functional results - low probability of disease recurrence.

What is Pelvic Floor Reconstruction?

Pelvic floor reconstruction is a surgical procedure aimed at eliminating pelvic floor defects that cannot be treated conservatively. Reconstruction of the pelvic floor remains one of the most difficult problems that brings together the efforts of urologists, gynecologists and proctologists.

What is the essence of pelvic floor reconstruction surgery?

Pelvic floor reconstruction operations allow restoring normal anatomical relationships of the pelvic organs using the woman's own tissues or special synthetic materials that strengthen the pelvic floor. These operations are used for the prolapse of the bladder, uterus, vaginal vaults, and other types of disorders of the anatomy of the pelvic floor. In most cases, these operations allow avoiding the removal of the uterus when it is significantly omitted. Vaginal surgery is performed under general anesthesia, spinal or epidural anesthesia. The average duration of the operation is 1-1.5 hours. During the intervention, the patient does not feel pain.

What happens to the implant later after mesh plasty?

The prolenic mesh is not absorbed or destroyed by enzymes and retains its strength and integrity throughout the patient's life. Practically inert, the mesh causes the formation of a thin layer of fibrous tissue that can grow through the pores of the mesh. The proliferation of fibrous tissue leads to a stronger connection of the mesh with the surrounding tissues. Large pore sizes do not prevent the migration of macrophages to the inflammatory zone, thus preventing infectious complications.

What are the features of the postoperative period after reconstructive surgery on the pelvic floor?

Toilet of the external genitals and perineum is performed 4-5 times a day;
douching of the vagina is not recommended;
the sutures on the skin of the perineum are removed on the 5th day;
a woman is advised to eat easily digestible food to prevent constipation ("straining" after surgery is contraindicated);
it is allowed to sit down only 15-20 days after discharge from the hospital. It is not allowed to lift weights (more than 5 kg) and physical activity should be limited.

Sexual life is allowed 2 months after the operation.

Pregnancy should not be planned for the next 12 months after surgery. During subsequent births, vaginal ruptures along the old scar are not excluded, but this is rare, since the tissues have time to restore their anatomical and functional usefulness. The presence of vaginal plastic surgery is not an indication for a cesarean section in the future.

When should the operation not be performed?

For all general conditions of the body in which planned surgical interventions are contraindicated (fever, infectious diseases, oncological pathology, some blood diseases);
in the presence of a mild degree of identified violations, which allows you to successfully apply conservative methods of treatment.

Symptoms that should appear if you should consult a specialist:

violation of the physiological functions of the pelvic organs of various degrees (bladder, rectum), which can appear both in the postpartum period and during pregnancy - incontinence of urine, gas, feces;
lack of previous sensations during sexual activity in the presence of desire (anorgasmia), painful sensations during intercourse;
gaping of the genital fissure, sometimes causing dryness in the genital area;
the appearance of complaints in connection with a violation of the microflora of the vagina, urethra (periodically increasing mucous whitish discharge with an unpleasant odor in the absence of any urinary tract infections);
prolapse of the walls of the vagina and uterus (usually detected during a gynecological examination)

I usually ask the women who came to me for the initial appointment: "How old are you, how many births were, how they proceeded, were there any breaks during, were forceps applied?" The answers to these questions, as a rule, help to make an accurate diagnosis. I think that the gynecologist who examined the reader also made a professional conclusion - the pelvic floor muscles. Normally, in healthy women in an upright position, the upper 2/3 of the vagina, urethra and rectum rest on the muscles that pull the rectum to the pubic articulation. With these muscles, uro-genital disorders occur - prolapse of the vaginal walls, 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 for almost all pathological conditions in the pelvic area. A good result is achieved primarily by physiotherapy exercises 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 supine position with open windows. For the next four weeks, the complex gradually becomes more complicated, the exercises become more varied. To speed up the recovery process, the postpartum gymnastics complex is recommended to be repeated in the afternoon. The number of exercises should be varied according to individual abilities! 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, raising the knees high - 30 seconds, with hand movements, with rhythmic breathing.
2. Starting position - basic stance, left leg laid aside, right arm raised up. On the count of "one", bend at the knee and raise the left leg up and to the right, reach the knee with the elbow of the right hand; on the count of "two" - to 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 - basic stance, legs apart, arms bent at the elbows, brought to the body, fingers clenched into fists. On the count of "one" - straightening the right hand and fingers up and to the left, tilt the body to the left and exhale; about "two" - to return to the starting position, take a breath. Repeat inclinations 2-4 times in each direction.
4. The starting position is the same as in the previous exercise. Raise your elbows to shoulder level. Perform turns of the body to the right and to the left, without lowering the arms, pulling the elbow back in the direction of the turn. Breathing is rhythmic, at the pace of turns: 4 movements - inhale (with the nose), 4 movements - exhale (with the mouth).
5. Starting position - the same, arms to the sides. Perform springy forward bends with the hand alternately touching the toe of the opposite leg. Repeat 2-4-6 times. Breathe freely.
6. Starting position - lying on, arms along the body. Perform alternate circular movements of the legs ("") at an average pace with uniform 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 do the scissors back and forth exercise. Repeat each option 8-10 times without holding the rhythm of breathing.
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; into account 2 - lower the pelvis, relax the muscles and exhale.
9. Starting position - lying on your back, arms extended up. On the count 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. Alternating lowering of both legs to the right and left, first - bent at the knees, as training progresses - with the legs straightened. Repeat in both directions 2-4-6 times.
11. Finish the complex with light walking, breathing exercises, self-massage of the arms and legs.
When doing the exercises, I advise you to dose the load according to your well-being, to avoid unpleasant sensations, prolonged heart palpitations.

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

Slow compressions. Muscle tension for a count of 3 and relaxation (sit on the toilet, try to hold the urine). The muscles you use to do 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 aforementioned muscles as quickly as possible.
Ejection... Moderate straining downward, as with a chair or.

Workouts begin with ten slow squeezes, ten contractions and ten push-ups five times a day. After a week, add five exercises, continuing to do them five times a day. Then add another five, until there are thirty. In total, you need to do 150 Kegel exercises every day.
At the beginning of the exercise, it may seem that the muscles do not want to remain tense during the 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 your muscles get tired in the middle of the exercise, take a few seconds to rest and continue. Remember to breathe naturally and evenly during exercise. Do one to two hundred squeezes 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 have come up with something else - for the perineum ... Perhaps at first not all women will be able to perform these exercises. But after training, they will help their body not only get rid of congestion in the pelvic area, but also solve problems with, prolapse of the vagina, etc. After all, during exercise there is a powerful stimulation in the pelvic area, which can affect the reduction or resorption of postoperative scars and seams.

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

Walking on the buttocks... Sit on the floor with your legs extended forward, and in this position, move your legs alternately, moving first forward (1.5-2 m), as far as the apartment allows, and then in the opposite direction. And so on 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 bending 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.

A bit of history ...

Women have been training pelvic floor muscles since time immemorial. One of the first simulators that have come down to us from antiquity is a stone egg, which was hung on a strong thread. The women had to perform quite complex exercises, for example, holding and moving the muscles of the egg along the vagina, sometimes with an additional suspended weight.

In Ancient Egypt, India, China and other countries, priestesses, getters, geishas, etc., paid special attention to these exercises. At the same time, knowledge about such exercises was considered secret, and therefore, by our time, most of them have been lost. Their revival was facilitated, first of all, by an increase in the general culture of mankind.

In the 20th century, special exercises began to be used to treat urinary incontinence in women, which occurs during exercise, laughing, coughing, sneezing and other conditions accompanied by an increase in intra-abdominal pressure. These exercises helped to strengthen the muscles of the pelvic floor and, thereby, relieved of these unpleasant phenomena ..

For the first time exercises to strengthen the pelvic muscles were proposed by the American physician Joshua Davis in 1932. Later, in 1948, the famous American scientist Arnold Kegel invented a special simulator and gave a scientific basis for the method, using it in biofeedback mode. After his work, exercises for training the muscles of the pelvic floor became not only popular, but moreover, they have not lost their relevance and significance today.

Where are the pelvic floor muscles located?

Imagine that the pelvic floor muscles form a hammock at the base of the small pelvis and not only strengthen and fix bone tissue, but also participate in maintaining all the pelvic organs (urethra, bladder, uterus and intestines), ensuring their proper functioning.

Condition of the pelvic organs

The pelvic area is one of the most important structures of the female body, especially in preparation for pregnancy and childbirth. After watching the birth video, you can be sure of this. If the insufficient development and decrease in the tone of other muscles can only be the cause of discomfort for a woman, then a decrease in the tone of the pelvic muscles can lead to prolonged and painful childbirth, the development of urinary incontinence, a decrease in sexual sensitivity, prolapse of the walls of the vagina, uterus, and even their prolapse. Various factors contribute to the weakening of the pelvic floor muscles, primarily overweight, genetic predisposition, chronic constipation, hard physical labor, menopause, etc.

Daily exercise strengthens and tones your pelvic floor muscles, repairing and developing them.

The effectiveness of training is observed after 2-3 months with regular correct implementation. Training should be carried out until the ability of the pelvic muscles to reflexive contraction in response to an increase in intra-abdominal pressure is formed.

Sexual health.

Do you notice a weakening of the vaginal muscle tone?

Do you want to improve the quality of your sexual experience?

Do you notice a decrease in libido?

Pelvic floor muscle training helps to increase muscle tone and blood supply in the pelvic area, strengthens the muscles of the vagina, and develops the ability to control the muscles of the pelvic floor. increasing and expanding the range of sexual sensations, increasing libido, which in turn leads to richer and more frequent orgasms.

Menopause.

- Do you notice soreness during sexual intercourse?

- Are you worried about dryness in the external genital area?

- Are you prone to urinary tract infections?

Training the pelvic floor muscles increases the blood supply to the pelvic area, which leads to an improvement in the condition of the mucous membranes, reduces the risk of tissue damage and the penetration of various infections, and also helps to increase sexual sensitivity by strengthening the muscles of the genitourinary organs.

How to correctly identify the pelvic floor muscles?

This can be done in various ways:

To do this, it is necessary to arbitrarily suspend the process of urination.

2. Imagine that you are trying to hold the gas by squeezing the muscles as much as possible.

3. Take a supine position, insert your finger into the vagina and try to squeeze the muscles around the finger. If you feel the tension around him, then you are on the right track.

Begin training with successive contractions and relaxation of the pelvic floor muscles. To do this, take a comfortable position (lying, sitting or standing) and concentrate your attention. Then contract and relax your pelvic muscles for a count of three. These exercises can be performed at a table, while driving, while reading or watching TV. To achieve the desired result, it is recommended to use all three positions daily, performing the exercises 10-15 times. The effect will not be long in coming and will appear after 2-3 months.

It should be noted that not all women are capable of volitional contraction of the pelvic muscles. Sometimes, instead of squeezing them, the woman tenses and squeezes, as in the process of childbirth, which is not effective and can lead to the opposite result.

In this regard, we remind you of some conditions that must be observed when performing the exercises:

Don't hold your breath;

Do not involve abdominal muscles, thighs and gluteal muscles in the training process;

Before exercising, be sure to consult a physician and begin exercising under the supervision of qualified medical personnel.

You can also train the muscles of the pelvic floor with the help of special devices.

These are: vaginal cones, Uroproktokor hardware-computer complex, kegelmaster, Neotonus chair, etc.

I.A. Apolikhina - Doctor of Medical Sciences

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My name is Vladimir Vitalievich Yachmennikov. I graduated from the Saratov Medical Institute in 1979 as a pediatrician. Advanced training in military surgery in 1983, ultrasound in 1985, acupuncture (acupuncture) 1991 In Russia, since 1991, he worked as a general reflexologist (not only children). Successfully licensed to operate in the state of Illinois. The internship took place at the Gordin Medical Center. Currently I work as a private reflexologist. Here, on the site, I talk about this technique. Here are examples from my more than 20 years of practice in the field of reflexology. I also try to acquaint site visitors with the latest, interesting news in the field of medicine and health from around the world. All the best!

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A person has such muscles, the condition of which does not affect the appearance of his body, but can cause a number of diseases and disorders. These are the muscles of the pelvic floor. Figuratively speaking, they are a hammock stretched between the pubis and the coccyx. The function of these muscles is to support the pelvic organs (bladder, urethra, vagina, intestines), ensuring their correct functioning. It is impossible to pump up the muscles of the pelvic floor in the gym, and it is not necessary! Exercises that strengthen them, a woman can perform in a comfortable home environment.

You can read about who needs to strengthen this muscle group, about the technique of performing exercises, as well as about contraindications to such training in our article.

Historical reference

It is known that even women of Ancient India, China, Egypt and other countries trained the muscles of the pelvic day. For this purpose, they had special simulators in the form of a stone egg suspended on a thick strong thread. Women needed to advance this egg with the muscles of the vagina, preventing it from falling out. Of course, not all women were engaged in this - basically, strong pelvic floor muscles were necessary for women of intimate professions - priestesses and geishas. Unfortunately, since the knowledge of this area was considered secret, most of it is lost today.

In the first half of the 20th century (more precisely, in 1932), a doctor from America, D. Davis, was the first to propose the use of exercises that strengthen the muscles of this group for the treatment of urinary incontinence. A little later, in 1948, A. Kegel, a scientist from the same country, finalized the complex proposed by his colleague, substantiated the mechanism of its action from a scientific point of view, and even proposed a special simulator that increases the effectiveness of training many times over. It was then that exercises to strengthen the muscles of the pelvic floor became popular and were named after the author - "Kegel exercises". They have not lost their importance to this day.

Who should exercise the pelvic floor muscles?

As we said above, the training of these muscles is extremely important, because they support all the pelvic organs, ensuring their normal functioning. Muscles can be weakened from birth, but more often their condition changes for the worse during a woman's life, especially after pregnancy and childbirth. This is fraught with urinary incontinence, prolapse and even prolapse of the vagina, a decrease in a woman's sex drive and sensitivity during intimate relationships.

So, in what situations should you strengthen your pelvic floor muscles?

For girls planning a pregnancy. Strong muscles will provide the uterus with good support and reduce the likelihood of prolapse of the pelvic organs after childbirth.
Pregnant women (in the absence of contraindications, which we list below). Such training will make the muscles more elastic, which will facilitate the process of childbirth, and reduce the risk of tearing the vagina and perineum.
The period after the birth of the child. Childbirth leads to stretching of these muscles, which entails all of the above unpleasant consequences. Daily exercises performed in a month or two will return the muscles to normal tone and all the troubles associated with this problem will disappear.
Women over the age of 30. During this period, the risk of prolapse of the pelvic organs gradually increases. This significantly impairs both the woman's quality of life and her sexual relationship with her partner. Regular muscle strengthening exercises will prevent the development of this pathology.
If the omission has already happened, do not be upset. Exercise will help strengthen the weakened muscles and improve the anatomical position of the descended organs.
If you have an increased risk of urinary or fecal incontinence, or if you already have this problem, exercises will come to the rescue to help prevent the problem, reduce its manifestations, or even eliminate it altogether.
Weakened pelvic floor muscles can cause stagnation in the small pelvis, leading to various diseases, including inflammatory ones. Regular exercises to strengthen the muscles of this group will reduce the risk of developing these pathologies.
A woman's reduced sex drive has ruined the lives of many couples. Kegel exercises help to increase a woman's libido and sensitivity, as well as make sensations during intimate relationships brighter, sexual intercourse longer, orgasm more powerful. This moment is extremely important for the full life of both young women and those who are approaching menopause or have already entered this period. The latter, regularly performed Kegel exercises, help to live a full-fledged intimate life for many more years.

Summarizing the above, we conclude that healthy strong pelvic floor muscles are necessary for a woman of any age. If for some reason they are weakened, you need to make a little effort and bring the muscles to the desired tone.

Contraindications

In some cases, it is undesirable for a woman to strengthen the muscles of the pelvic floor, since such training can cause a number of complications that aggravate her condition. Contraindications are:

acute or chronic in the stage of exacerbation of inflammatory diseases of the pelvic organs (cystitis and others);
benign and even more malignant neoplasms of the reproductive or urinary system;
acute or chronic bleeding (gastrointestinal, uterine), as well as a high risk of their development;
acute inflammatory diseases of any localization, proceeding with an increase in temperature and other symptoms of general intoxication of the body;
diseases of the vascular system, leading to severe;
recent surgery;
during pregnancy - increased uterine tone, gestosis, spontaneous abortion or a history of premature birth.

In any of these situations, classes should be postponed at least until it is eliminated, or better, before the planned start of training, get the approval of the attending physician.

How to tell if the right muscles are working

When you exercise on sports equipment, the muscle groups that are currently working are visible to the naked eye. It is more difficult with the muscles of the pelvic floor - their work is invisible to us. That is why, before starting the exercises, it is important for a woman to understand which muscles should function during exercise - this will help increase the effectiveness of the workout. To determine this, she should delay the stream of urine during the act of urination, but not by squeezing the legs or tightening the gluteal muscles. We will train the muscles that have held back the stream.

Exercise technique

Any woman can perform Kegel exercises, regardless of her physical fitness level. It is allowed to do them at any time of the day, on an empty stomach or after eating, in any position of the body - lying, sitting or standing, absolutely in any setting - at home, in the office, on the bus or while standing in line. Do not worry, no one will poke a finger at you, because the fact that you are doing gymnastics will not be recognized by the people around you and will not notice anything. Nevertheless, many women find it comfortable to train at home, alone with their thoughts, emotions and sensations.

It should be engaged with an empty bladder and intestines.

There are only 3 techniques of exercises - compression (when the muscles contract for a few seconds and then relax), contraction (rapid alternations of compression and relaxation), pushing out (almost every woman is familiar with this technique - it is similar to straining, pushing during childbirth). These techniques should be alternated during training.

So the exercises:

strain the muscles of the perineum for 3-5-10 seconds (depending on individual fitness), then relax them for the same period of time; repeat the exercises 10-15 times; as the muscles strengthen, increase the time of its contraction to 60-90 seconds;
a very effective exercise with the conditional name "Lift"; you should slightly contract the muscles of the lower "floor" of the perineum, keeping them in this state for 5-10 seconds, then tighten them a little harder for the same period of time, using the more highly located muscles - to rise to the next "floor"; then even stronger and higher, and still - in total, our elevator must "go up" 4-5 floors; having reached the top, to the very cervix, when the muscles are tense as much as possible, you should relax it in the reverse order - gradually, lingering for 5-10 seconds on each "floor";
as quickly as possible, you should alternately contract and relax the muscles of the pelvic floor; do it in "steps", doing the exercise for 5 seconds, then give the muscles a rest for the same amount of time; 1 workout should include at least 3-5 such steps;
strain for 5-10-20 seconds alternately the muscles of the vagina and anus; at the initial stage of training, repeat 5-10 times; this exercise is called "Wave";
perform moderate straining, such as when trying to recover or during childbirth, holding the muscles in this position for 5-7 seconds; the minimum number of repetitions of the exercise is 5.

To achieve the expected result, training of the muscles of the perineum should be carried out daily, 4-5 times a day. The number of repetitions of each exercise at the initial stage of training is minimal - 5-10. Gradually, they should be increased up to 30-40 times in 1 approach. The time for which the muscles tighten is also short at first - 3-5 seconds, and it should also be gradually increased as much as possible.

Performing exercises every day, after 3-4 weeks, in some cases after 2-3 months you will feel the desired effect.

Other ways to train the muscles of the perineum

There are special vaginal simulators - cones made of plastic, which a woman must insert into the vagina and hold them in it by the strength of the muscles. The weight of these machines varies. You should start with a small weight, gradually increasing it.

The effectiveness of performing such gymnastics can be determined with a special device - a perineometer - the sensor is inserted into the vagina, the woman squeezes her muscles as much as possible and the device records the force with which she does it. Of course, such devices are not widely available. As a rule, they are used by specialists from physiotherapy departments.

special instructions

If you want to achieve the expected result from the above-described training as quickly as possible and prevent the development of undesirable consequences, you should follow these recommendations:

during the lesson, breathe deeply evenly, do not hold your breath (this is especially important for pregnant women, since the wrong breathing of a woman in position can cause oxygen starvation of the tissues of her body, including the uterus and the fetus);
use exclusively the muscles of the perineum in the exercises; buttocks, abdominal muscles and thighs should not be involved in the process;
carry out training regularly, without gaps, repeat the complex several times a day, gradually increase the intensity of the load on the muscles;
loads, of course, are needed, nevertheless, overstraining is contraindicated; the number of repetitions of each exercise per day should be no more than 200 times;
when it is not difficult for you to complete the seemingly highest load, think about purchasing a simulator - this will increase the effectiveness of your workout; Before buying, be sure to check with your doctor.

Conclusion

Strong, trained pelvic floor muscles provide reliable support to the pelvic organs, preventing their prolapse, prolapse, dysfunction (for example, urinary incontinence), and also keep a woman's sexual desire at a high level, are the key to her sensuality, and make orgasm brighter. If for some reason the muscles of this group are excessively stretched, relaxed, special gymnastics - Kegel exercises - will help restore its elasticity and tone. Performing them day after day, week after week, you will be pleasantly surprised by the positive results in a few months. The main thing is to show willpower, to be persistent and not to indulge yourself for a day or two.

However, while these exercises are practically safe, in some situations it is undesirable to perform them. That is why, in order to avoid complications, we strongly recommend that you consult with your doctor before starting classes.

Other exercise options for training the pelvic floor muscles are presented in the video:

The ability to carry a child and give a new life makes the fair sex much more vulnerable to a decrease in the tone of the pelvic floor muscles. It is not surprising that women, according to statistics, suffer from this ailment much more often than men. During pregnancy and vaginal delivery, the muscles of the pelvic day are stretched more than 2 times, which often leads to muscle fiber rupture and other injuries. Untrained pelvic floor muscles are not always able to restore their previous shape, therefore, in late pregnancy, as well as after childbirth, women often suffer from uncontrolled urination. Usually urinary incontinence occurs during exertion - when coughing, sneezing, laughing, intercourse. At the same time, multiple, frequent or late pregnancies, birth trauma and improper recovery after childbirth increase the risk of a decrease in muscle tone in the urogenital area.

The genetic factor also plays an important role. A certain structure of collagen, the main constituent of connective tissue, which ensures the elasticity and strength of muscles, is laid in a person by nature. If a weak structure is inherited, the risk of a decrease in the tone of the pelvic floor muscles increases significantly, especially with age or with health problems.

Age-related changes are also often the cause of pelvic floor muscle weakness. After 50 years, natural processes begin in the human body, as a result of which tissues and ligaments lose their strength and elasticity characteristic of early years. This is why involuntary urination is more likely to bother older people than younger people.

Operations, including numerous abortions, injuries, diseases and inflammation in the genitourinary organs, can also lead to weakening of the pelvic floor muscles. Polyps, fibroids, chronic constipation, tumors, cysts, cystitis and even frequent colds accompanied by coughing all directly affect the ability to control urinary retention in the body. To cope with the problem during the treatment of bedwetting will help the use of urological pads iD LIGHT, which are invisible under clothing and provide excellent protection. They quickly absorb liquid, which is then evenly distributed inside the pad, turns into a gel and is held securely inside, keeping the skin dry. These thin and flexible pads allow for easy movement, allowing you to live a normal life, even the most active one.

Physical activity of a person directly affects the tone of his muscles, including in the pelvic region. When the muscles of the anterior abdominal wall are not exercised, the elasticity and strength of the pelvic floor muscles decreases. And if extra weight is added to this, the load in this area increases, which, with a weak muscle tone, can lead to disruption of the genitourinary organs, including their displacement and involuntary urination.

Metabolic disorders and hormonal disruptions in the body, for example, increased levels of thyroid hormones, can also change the tone of the pelvic day muscles, which directly control the functioning of the bladder.

The main symptoms of pelvic floor muscle weakness are:

involuntary urination and / or defecation;
pain in the pelvic region, including during intercourse;
dryness in the genital area;
frequent inflammatory processes in the genitals;
gaping genital fissure;
prolapse of the walls of the vagina, uterus.

The listed symptoms, especially uncontrolled urination, in which urological pads ID LIGHT cannot be dispensed with, may be the first warning bell about a violation of the tone of the muscles surrounding the genitourinary organs and directly controlling the functioning of the bladder. That is why it is important to consult a gynecologist or urologist in a timely manner to determine the causes of muscle weakness and undergo a course of appropriate treatment.

A set of measures aimed at strengthening the muscles of the pelvic floor

For weak muscles in the pelvic region, your doctor may prescribe medications in combination with exercise therapy. So, in inflammatory processes, antibacterial drugs are usually prescribed to fight infections. It happens that you need to take hormonal drugs, a special diet that excludes spicy, fatty, salty and sweet foods. In the case of serious illnesses, for example, in the presence of tumors, an operation may be indicated, and then a course of restorative drugs and procedures.

You can also strengthen your pelvic floor muscles and cope with the involuntary urination caused by this through systematic training, which is easy to perform at home. The main task of such exercises is to make the muscle complex surrounding the genitourinary organs more durable and elastic, which will avoid injuries and ruptures during and after pregnancy, natural childbirth, maintain or restore the normal position of the uterus, bladder in anatomically correct position, prevent or eliminate urinary incontinence.

Technically, exercises to strengthen the pelvic floor muscles are based on alternating tension and relaxation of the muscles in the groin area. The most common set of exercises today was proposed by Arnold Kegel. To train the muscles according to his technique, you need to lie down, completely relax, and then tighten the muscles of the perineum for a few seconds. It is better to start with 10 approaches, gradually increasing both their number and the duration of the state of muscle tension. It is also useful to alternate at a fast pace, relaxation and muscle tension, gradually increase the degree of tension and relaxation, or simply smoothly and gently "push" the vaginal muscles outward on exhalation. It is believed that such exercises can be performed even while carrying a child, however, in any case, with the question of how to strengthen the pelvic floor muscles during pregnancy, it is better to consult a doctor.