The ability to bear a child and give new life make the fair sex much more vulnerable to decreased muscle tone pelvic floor. It is not surprising that women, according to statistics, suffer from this disease much more often than men. During pregnancy and natural birth the pelvic floor muscles are stretched more than twice, which often leads to rupture muscle fibers and other injuries. Untrained pelvic floor muscles are not always able to restore their previous shape, so later During pregnancy and after childbirth, women often suffer from uncontrollable urination. Typically, urinary incontinence occurs during stress - when coughing, sneezing, laughing, or sexual intercourse. In this case, multiple births, frequent or late pregnancy, birth injuries and improper recovery after childbirth increase the risk of decreased muscle tone in the genitourinary area.
The genetic factor also plays an important role. Nature has a certain structure of collagen in humans - the main component connective tissue, which provides elasticity and strength to muscles. If a weak structure has been inherited, the risk of decreased pelvic floor muscle tone increases significantly, especially with age or if you have health problems.
Age-related changes are also often the cause of weakness of the pelvic floor muscles. After 50 years, the human body begins natural processes, as a result of which tissues and ligaments lose their characteristic early years strength and elasticity. This is why involuntary urination is more common in older people than in young people.
Surgeries, including numerous abortions, injuries, diseases and inflammatory processes occurring 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, which are accompanied by a cough - all this directly affects the ability to control urine retention in the body. The use of iD LIGHT urological pads, invisible under clothing and providing excellent protection, will help to cope with the problem during the treatment of enuresis. They quickly absorb liquid, which is then evenly distributed inside the pad, turns into a gel and is securely held inside, keeping the skin dry. These thin and flexible pads do not restrict movement, which allows you to lead a normal lifestyle, even the most active one.
A person’s physical activity directly affects the tone of his muscles, including in the pelvic area. When the muscles of the anterior abdominal wall do not exercise, the elasticity and strength of the pelvic floor muscles decreases. And if to this is added also excess weight, the load in this area increases, which, with weak muscle tone, can lead to disruption genitourinary organs, including their displacement and involuntary urination.
Metabolic disorders and hormonal imbalances in the body, for example, increased level hormones thyroid gland, are also able to change the tone of the pelvic floor muscles, which directly control the functioning of the bladder.
The main symptoms of weak pelvic floor muscles are:
- involuntary urination and/or defecation;
- pain in the pelvic area, including during sexual intercourse;
- dryness in the genital area;
- frequent inflammatory processes in the genital organs;
- gaping of the genital slit;
- prolapse of the walls of the vagina, uterus.
The listed symptoms, especially uncontrolled urination, which cannot be avoided without ID LIGHT urological pads, may be the first alarm 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 contact 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 pelvic floor muscles
At weak muscles in the pelvic area, the doctor may prescribe medications in combination with physical therapy. So, for inflammatory processes it is usually prescribed antibacterial drugs designed to fight infections. Sometimes an appointment is needed hormonal drugs, special diet, excluding spicy, fatty, salty and sweet foods. In case of serious illnesses, for example, in the presence of tumors, surgery may be indicated, and then a course of restorative drugs and procedures.
You can strengthen your pelvic floor muscles and cope with the involuntary urination caused by this on your own through systematic training, which is easy to do at home. The main task of such exercises is to make the muscle complex surrounding the genitourinary organs stronger and more elastic, which will avoid injuries and ruptures during and after pregnancy, natural childbirth, maintain or restore the normal position of the uterus, bladder in anatomical 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 groin area. The most common set of exercises today was proposed by Arnold Kegel. To train muscles using his technique, you need to lie down, completely relax, and then tense 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 between relaxation and muscle tension at a fast pace, gradually increase the degree of tension and relaxation, or simply smoothly and carefully “push” the vaginal muscles outward as you exhale. It is believed that such exercises can be performed even while carrying a child, but in any case, with the question of how to strengthen the pelvic floor muscles during pregnancy, it is better to consult a doctor.
To strengthen the pelvic floor muscles, they help overcome dysfunction of the genitourinary organs, for example, prostatitis, urinary incontinence. They allow you to regulate sexual functions such as ejaculation, erection, orgasm. They will also help get rid of diseases of the rectum, for example, hemorrhoids, etc.
In women, lack of training of these muscles is expressed by dull sensations during sexual intercourse, as well as the entry of air into the vagina during sexual intercourse and unpleasant sounds at the time of its release. Even if you have not observed any signs of weakness in these muscles, their additional development will be very useful. With the help of these exercises, the blood supply to organs is improved, their anatomy is restored, and blood prevention and treatment is created. will help improve the condition of chronic inflammatory processes and hypoplasia of the genital organs, urinary incontinence, avoid problems with pregnancy, prepare for childbirth and bring bright colors to your sex life: will increase sensitivity during sexual intercourse and enhance self-control of orgasm.
Gynecologist Arnold Kegel in the 40s developed an excellent basic program development, which was intended for treatment. The Kegel technique consists of performing exercises three types: pushing out, contracting and slow squeezing. Let's look at everything in order.
Kegel exercises to strengthen the pelvic floor muscles
To determine which muscles we will train, we need to do the following. While urinating, try to hold the stream. The muscles that you use at this moment will be used during the exercises.
Slow Compressions
To perform the first exercise, tense your muscles in the same way as when holding urination. Slowly count to three and relax. You can complicate the exercise by holding your muscles for 5 to 20 seconds and gradually relax them.
Exercise "Elevator". Start to rise smoothly on an imaginary “elevator” - lightly tighten your muscles (1st floor), hold for 3-5 seconds. Rise further - press harder (2nd floor), hold. Continue in the same spirit, gradually increasing the compression to the limit - it is individual for everyone - from 4 to 7 floors. You need to go down in the same way; gradually hold the muscles on each floor for a couple of seconds.
Abbreviations
Tighten and contract your muscles as quickly as possible, that is, perform frequent contractions.
Ejections
Push downwards moderately. For women, an analogy is given for pushing during childbirth or during stool, and for men - during stool or urination.
Kegel exercises to strengthen the pelvic floor muscles through the thrusting method cause tension in the anus and some abdominal muscles.
To get started, do 10 exercises of each type - compressions, push-outs and contractions. Do them five times every day. After a week, increase the number of exercises to 15 and continue to do them five times every day. Thus, adding 5 exercises every week, you need to reach 30. After that, in order to maintain tone, perform at least 5 sets a day.
It is very convenient that Kegel exercises for strengthening muscles can be performed while watching TV, driving a car, lying in bed or sitting at a table - in short, at any time convenient for you.
Don't forget to monitor your breathing during training. It should be natural and smooth.
Hi all! The part of the body called the pelvic floor brings a lot of trouble if it is in a neglected state. Let's strengthen it, there is enough for this effective gymnastics to strengthen the pelvic floor muscles.
In the article “Exercises to strengthen the pelvic floor muscles for women and men,” we will talk about several easy exercises available to every person.
1.Exercises to strengthen the pelvic floor muscles for women and men from Dr. Kegel
Dr. Kegel has created an excellent technique that can increase the tone of the perineum. With its help you can solve a lot women's problems gynecological nature.
Dr. Arnold Kegel (1894-1981)
In addition, in 1947 he developed a special simulator - a perineometer, which can measure the strength of the vaginal muscles.
The perinometer works like this:
It is known that the tissues located at the bottom of the pelvis support the rectum, internal genital organs, and bladder. But over time they lose their elasticity, which is why various ailments of the pelvic organs appear and the brightness fades intimate life.
Include the Kegel technique in your gymnastics, then you will feel like:
- increased elasticity of pelvic tissues;
- urinary incontinence cured;
- increased self-control over orgasm;
- vaginal tissue was restored after childbirth.
1.1 Exercises for women
Before you start exercising, learn to recognize which muscles need to be exercised. To do this, try to hold the stream of urine while urinating. Happened? They just need to be trained.
Kegel exercise for mild urinary incontinence
General rules:
1. Contraction of these muscles with a delay of 5 seconds.
2. Quick contraction, then relaxation of the anus and perineum for 10 seconds, then rest for 10 seconds.
3. Slow downward pushing, as during stool or childbirth.
With the help of these simple actions, women restore tissue tone even after removal of the uterus.
This technique must be performed in the following situations:
- - if there is urinary incontinence. For urinary incontinence, you can also take medications such as Urotol, Spazmex, Vesicare and others.
- - for hemorrhoids, as well as other diseases of the rectum;
- - sexual disorders;
- - with prolapse of the uterus, as well as other organs of this part of the body.
Kegel exercises help prevent tearing during childbirth.
1.2 Additional methods for strengthening the pelvic muscles for women
The load on this part of the body is provided by special device in the form of a plastic cone. The cones are inserted into the vagina with the narrow end, after which the woman contracts the muscles, trying to hold it as long as possible.
Vaginal balls are also used for the same purposes. These are 2 balls with a diameter of up to 3.5 cm, which are connected by a cord with a loop so that they can be quickly removed. There are weights inside them that, when moving, hit the walls of the balls. The blows are sent to the walls of the vagina, due to this they acquire firmness and elasticity.
Vaginal balls to strengthen the pelvic floor muscles
Women are especially tormented by prolapse of the uterus, which ends up at the bottom of the pelvis. Contraction and relaxation of the anus and vagina help tighten the uterus without surgery. A vaginal massager will help strengthen the muscular environment of this part of the body, especially after childbirth.
1.3 Features of exercises to strengthen the pelvic floor muscles for men
The complex is very useful for men too. They also have urinary incontinence, diseases genitourinary system, rectum. Using this technique, a man can avoid prostate diseases and reduce the risk of hemorrhoids. The technique is the same as for women, but a man needs to shrink his perineum and also pump up his buttocks. Regular squats will help him with this.
Kegel exercises for men
Now, to consolidate what we have learned, I saw about Dr. Kegal’s system “Training the intimate muscles (pelvic floor) Kegel exercises”:
Yoga will help tone the muscle tissue of the pelvis. With its help you can relieve the lower back, improve activity gastrointestinal tract, prepare a woman for childbirth.
Here is a description of several exercises:
1. Take a standing position with your feet shoulder-width apart. Place your hands on your buttocks. Elbows will point back. This will help ensure that your buttocks are not engaged during the exercise. Then try to pull in the pelvic floor muscles and fix this position for a few seconds, then relax them.
2. Get on all fours, interlace your fingers and place them on the floor. Place your head on your hands. Retract your pelvic muscles as much as possible, hold in a tense state for 10 seconds, and then relax. Repeat this exercise 10 times.
3. Lie on the floor with your stomach down, bend one leg at the knee, place your hands under your head. Now pull your pelvic floor muscles inward, fix this state for a few seconds. Then relax your muscles. Repeat this exercise 10 times.
4. Lie on your back, bend your knees and spread them shoulder-width apart. After this, pull in the pelvic muscles with all your might and then relax. Repeat this exercise 10 times.
5. Sit on the floor, cross your legs and straighten your back. Repeat drawing in and relaxing the pelvic floor muscles 10 times.
6. Place your feet shoulder-width apart. Place your hands on your knees. Keep your back straight. Tighten and relax your pelvic muscles.
And now, according to tradition, a video on a given topic “Yoga exercises for the pelvic organs. Strengthening the pelvic floor:
In parting, I want to say: do these accessible exercises, read my blog articles to get one step closer to health!
Normal pelvic anatomy in women
2 - bladder
3 - rectum
4 - pubic bone
5 - pelvic floor muscles (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. If the correct position of one of the pelvic organs is violated, 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 like a hammock from the bottom of the pelvis, the muscle layer (pubococcygeal muscle) consists of inner and outer layers of muscles that together provide retention and normal functioning pelvic organs, and therefore women 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 labor due to insufficient muscle activity during labor activity, decreased sexual desire and satisfaction from intimacy, prolapse of the uterus and vagina, and even prolapse internal organs, cause 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 abdominal cavity, which is limited below by the pelvic floor muscles, above by the respiratory diaphragm, in front and sides by the transverse abdominal muscles, and behind by the back muscles.
If you simultaneously strain the pelvic floor muscles, lower the respiratory diaphragm and retract the abdominal muscles, then 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
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 inflammatory processes 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
- increasing sexual energy, enhancing 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 may 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 training leads to progress in treatment, and sometimes full 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 prolapse of organs 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 bent at the knees. 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 a different pattern - 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. These 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
- in any comfortable position, in the most relaxed state, you need to hold your breath, smoothly and carefully pushing, using the vaginal muscles. Then you need to relax again and repeat the exercise. It is performed correctly if, when you apply your hand to the perineum, movement of the vagina is felt (the exercise can only be performed with an empty bladder and intestines)
Important! Some pathological conditions prohibit performing exercises partially or completely, so you should consult a gynecologist. After week 16, it is prohibited to perform exercises in a supine position to prevent pressure on the inferior vena cava.
After childbirth, Kegel exercises can strengthen muscles urethra to restrain involuntary urine output, 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 - using jade eggs, balls or a special KegelRoutine exercise machine. This main feature 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. These are 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 occurrence painful sensations during sexual intercourse
- intense estrogen production
- preventing excessive stretching of muscles during childbirth
- prevention of urinary and fecal incontinence, treatment of involuntary urination
- tissue restoration after childbirth
- reducing the possibility of inflammatory processes
Less urine leakage can be seen after 3-6 weeks of regular exercise, increased sexual sensations after 1-2 months.
Men also experience improvements:
- reducing the possibility of fecal and urinary incontinence
- increased erection
- reducing the risk of hemorrhoids
- complete cure of chronic prostatitis is possible
- prolongation of sexual intercourse
In men, you can get rid of the frequent urge to urinate after 4-6 weeks, improvement in sexual function will be noticeable after 6 weeks, and a noticeable increase in erection – after 3 months.
A special feature of performing Kegel exercises for men is the need to strengthen the gluteal muscles for greater effect. Weak gluteal muscles pull the sacrum back and weaken the pelvic floor muscles even when doing Kegels. Therefore, it is necessary to increase the tone of the buttocks by squats.
The use of exercises allows you to avoid many health problems in the future, prepare for childbirth and make your sex life more vibrant. In this case, no effort, schemes or special means no need - the exercises will be useful even if you do them throughout your life.
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