Kegel exercises for men. What causes weakness of the pelvic floor muscles and, as a result, involuntary urination

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

Purpose of Kegel Exercises

Initially, the exercises were aimed only at women suffering from urinary incontinence, but later the scientist noticed that they improve the functioning of the entire genitourinary system. In particular, women suffering from frigidity may begin to enjoy sexual intercourse. The exercise was 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 you to prevent impotence and treat it, Kegel exercises are prescribed as an additional therapy.

Kegel exercises are designed to:

• prevention or
• treatment of pelvic organ prolapse.
• prevention of inflammatory processes of intimate organs
• preparation for pregnancy and painless childbirth
• tissue repair after childbirth
• maintaining sexual health, anti-aging
• treatment of weakening of potency in men and chronic prostatitis
• increase sexual energy, enhance 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 quality. intimate life. The essence of the Kegel exercise is to train these muscles, which through hard daily training leads to progress in treatment, and sometimes complete recovery. Kegel exercises can be performed by healthy women and men, which will help to avoid many troubles in the intimate sphere in the future, to delay the onset of problems due to age-related changes.

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

How to identify the muscles of the pelvic floor

Pelvic floor muscles are determined 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 pubococcygeal muscle is located between the anus and testicles. You can determine its location in the same way - by holding a stream of urine. During urination, you can not often exercise.

Preparation for the exercise does not require any means or a specially equipped place - you just need to empty your bladder and take a certain position of the body.

In what position should you exercise?

It is most convenient to perform the exercises lying on your back with 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 apart, it is recommended to put a pillow under the 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 completely invisible to others. They are intended for home use.

Advice! Exercise can be performed before sneezing, getting up from a chair, coughing to contain urine leakage.

The exercise process

Kegel exercises consist of three parts:

• slow contraction - you need to tighten your muscles, as when urinating, count to three and relax
• contractions: you need to tighten and relax the muscles as often as possible
• pushing out - women push like during childbirth or stool, men like when urinating and stool, in parallel, the abdominal muscles of the abdomen will slightly tighten
• beginners can start with 10 squeezes, 10 contractions and 5 pushes 5 times a day. After a week, you need to add 5 times to each exercise, continuing to exercise the 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 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 stage of tension for a long time - this is temporary and control will come with practice.

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

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 compress the muscles of the pelvic floor, without relaxing, increase the tension (floor) and reach the 4-7 floor, after which the muscles in reverse order start to relax (hold each floor for 3-5 seconds)
• contractions - alternating rapid contraction and relaxation of muscles
• expulsion - in women, sensations should be like with attempts during childbirth or stool, for men, like with urination and stool

When the uterus prolapses

Sitting position on a chair or on the floor:

• feel the muscles that support the uterus and pull them up - do it rhythmically
• lift exercise
• expulsion exercise as in a labor attempt - do it in rhythm, with effort and not at the limit of possibilities

Before and after childbirth

Before childbirth, Kegel exercises help to learn how to control the muscles of the pelvic floor, which will facilitate the birth process and avoid tears in the perineum. It is better to start training according to this technique from a lying position, doing at least 2-3 repetitions.

In preparation for childbirth, you must perform all of the above exercises plus two more:

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

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

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

• for 5 minutes for 10 seconds, strain and relax the muscles of the perineum for 10 seconds
• within a minute, quickly contract and relax the muscles for 1 second

Application of ball simulators

Kegel classes for 1-2 months involve going to a more difficult level - using jade eggs, balls or a special KegelRoutine simulator. This is the main feature of Kegel exercises for women. Simulators allow you to further strengthen the walls of the vagina and they are designed for independent development and use. These are vaginal balls different weight and diameter, which are selected according to the level of training.

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

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

• contract muscles and lift the simulator up
• hold the ball for 2-10 seconds with calm deep breathing
• relax and rest for the same amount of time as you held the ball
• repeat 10 times

Important! For effective workout You need to do the exercise with the ball three times a week. The movement of the simulator should not be assisted by tension in the abdomen or squeezing the gluteal muscles.

The results of the exercises

The results of Kegel exercises are visible after a few weeks. Women see improvements in:

• increased sensitivity during sexual intercourse, the disappearance of postpartum discomfort
• increased control over sexual sensations
• overcoming the occurrence of pain during intercourse
• intense production of estrogen
• preventing overstretching of muscles during childbirth
• prevention of urinary and fecal incontinence, treatment of involuntary urination
• tissue repair 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 see improvements in:

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

In men, it is possible to get rid of frequent urination after 4-6 weeks, improvement in sexual function will be noticeable after 6 weeks, a noticeable increase in erection - after 3 months.

A 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 with Kegel work. Therefore, it is necessary to increase the tone of the buttocks with squats.

The use of exercises allows you to avoid many health problems in the future, prepare for childbirth and make sex life brighter. At the same time, no efforts, schemes and special tools are needed - the exercises will be useful even if they are performed throughout life.

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

• the outer layer consists of 4 muscles (including the bulbous-cavernous muscle, which clasps 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 "locks" the urethra;
• the inner layer consists of muscles that lift the anus. With their contraction, the genital gap closes, the lumen of the vagina and rectum narrows.

What is pelvic floor rehabilitation?

Pelvic floor rehabilitation is a set of activities aimed at strengthening the muscles of the pelvis.

Why does pelvic floor muscle weakness occur?

After vaginal delivery, the vagina usually expands somewhat, and its elasticity decreases to some extent. Childbirth, especially complicated ones, lead to damage (stretching, tears, ruptures) of the pelvic floor muscles. When the perineum is ruptured or dissected (episio- or perineotomy), the muscles of the inner layer are especially often damaged, sometimes after restoring the integrity of the perineum, the genital gap does not completely close. At the same time, with age, the muscles of the pelvis, as well as the muscles of the whole body, weaken.

What causes weakness in 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 in the vestibule of the vagina. A decrease in the elasticity of the tissues of the vagina 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 are the types of urinary incontinence?

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

1. Stress urinary incontinence (stress incontinence) - involuntary release of urine during physical activity, coughing, sneezing, etc., i.e. in cases of a sharp increase in intra-abdominal pressure.

2. Urgent urinary incontinence - involuntary release 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. Nocturnal urinary incontinence (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 sexual intercourse, when laughing, etc.).

What is the normal mechanism for continence of urine?

Normal retention of urine is carried out through the interaction of four main mechanisms:
1. stable position in the body 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 urinary incontinence?

Pregnancy, childbirth.
Gender - More common in females.
Age - more common after 40 years.
Increased weight.
The hereditary factor is a genetic predisposition to the development of urinary incontinence (connective tissue dysplasia syndrome).
Neurological factor - the presence of various diseases of the nervous system.
Anatomical factor - anatomical disorders of the pelvic floor muscles and pelvic organs.
Surgical interventions - 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 - involuntary release of urine during physical exertion, coughing, sneezing, etc., i.e. in cases of a sharp increase in intra-abdominal pressure. In this case, urinary incontinence is usually combined with a weakening of the pelvic floor muscles, so the treatment of stress urinary incontinence must be combined with therapy aimed at the 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 almost anytime and anywhere convenient.

How to do Kegel exercises?

To understand which muscles need to be reduced, you need:
Try to interrupt the stream of urine while urinating.
Contract the same muscles as if to interrupt urination, but do this outside of urination.
Squeeze the muscles of the rectum as if to prevent the release of gases. However, the buttocks must remain motionless.

Important: when performing exercises, you can not connect the abdominal muscles. Legs and buttocks should remain motionless.

Kegel exercises:

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

Start doing exercises with a five-second interval, holding the muscles in a contracted state for five seconds. Gradually lengthen the contraction time.

Important: do not stop exercising, despite muscle fatigue.

When can exercise results be evaluated?

Immediate improvement can be felt within a few weeks of starting exercise. However, to get reliable result you need to do the exercises for at least 4 months.

What to do if the exercises did not work?

If gymnastic exercises have not brought 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 conical weights with variable weights that are used to strengthen the muscles of 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 risk of infection and the ingress of unfavorable flora, as well as changes in the pH environment of the vagina with a gaping genital slit;
- to eliminate and prevent urinary incontinence (stress urinary incontinence when coughing, sneezing, physical activity);
- to control the force of contraction and relaxation of the vaginal muscle group in order to increase sexual sensations during intercourse. Long-term training with vaginal cones promotes the sensation of the pelvic floor muscles and their development. During pregnancy, cone training develops the pelvic floor muscles and prevents them from weakening.

How to use vaginal cones?

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

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

If it works, then:

Hold the cone by taking a few steps.

If it works, then:

Hold the cone while walking.

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

Hold the cone while walking up the stairs.

Hold the cone while coughing.

Hold the cone throughout the day.

How often and for how long should you do exercises with vaginal cones?

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

Can I do Kegel exercises with vaginal cones?

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

• It is possible to perform contractions of the pelvic floor muscles with a cone placed in the vagina.
• It is necessary to move to the next weight if there is an ability to perform the exercise for at least 5 minutes.
• You can lengthen the exercises up to 10 minutes, going back to the lightest weight, and so on.

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

Start doing exercises lying down. In the future, having strengthened the muscles of the pelvic floor, you can move on 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 cones.
• It takes little time to start training.
• The number of consultations with a doctor is reduced to one visit.
• Cones are one of the forms of biological feedback.
• 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 the use of cones?

If gymnastics for the muscles of the pelvic floor is carried out under the supervision of a doctor, with urinary incontinence or in the presence of gynecological problems, then the doctor can evaluate the effectiveness of the treatment both according to the results obtained (symptoms will disappear) and with the help of special digital devices - perineometers. The vaginal sensor 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 on the same principle as a blood pressure monitor, meaning it measures the pressure generated in the vagina.

How long should the cones continue to be used?

With regular daily use, improvement is noticeable after 8 weeks. To get the most out of your cones, it's important to train every day for a minimum of 12 weeks.

Can cones be used for vaginal dryness?

A small amount of lubricant must be applied.

What to do after the pelvic floor muscles have become stronger?

How soon after having a baby can I start using Kegel exercises and cones?

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

• It is necessary to rinse 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 perform exercises at the same time as your usual daily activities.
• If it is impossible to hold the lightest weight, 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 it is possible to keep the cone inside the body for 15 minutes, you can try to go up and down the stairs, do household chores. Such actions can really teach you 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 suffering from or suspecting of having diseases in the vaginal, genital or pelvic area (infections, inflammatory diseases, malignancies of the pelvic organs). 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 sexual 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 those with signs of weakness of the corresponding muscles. Their implementation is the prevention of chronic inflammatory diseases small pelvis, venous stasis, prolapse of the walls of the vagina, urinary incontinence, increases sensitivity during sexual activity. In addition to the prevention of many gynecological diseases, they also help prevent the weakness of labor activity (training of the intimate muscles is desirable before childbirth, during pregnancy, given the load ahead in childbirth), initial stages urinary incontinence.

What are the treatments for stress urinary incontinence?

Conservative - special exercises to strengthen the muscles of the pelvic floor, discussed above.

The goal of the 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 one or another 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 a reliable additional support for the urethra by placing loops of various materials (vaginal flap, skin, cadaveric fascia, etc.) under the middle part of the urethra. AT recent times Minimally invasive loop surgeries are gaining popularity and offer certain advantages (TVT surgery, TVT-O surgery, TOT surgery, etc.).

What are the benefits of minimally invasive surgeries?

• Good tolerability - used for any degree of urinary incontinence.
• Use of a synthetic mesh as a loop material.
• Opportunity to perform surgery under local anesthesia.
• The short 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 recurrence of the disease.

What is pelvic floor reconstruction?

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

What is the purpose of pelvic floor reconstruction surgery?

Operations for reconstruction of the pelvic floor allow you to restore the normal anatomical relationships of the pelvic organs with the help of the woman's own tissues or special synthetic materials that strengthen the pelvic floor. These operations are used for prolapse of the bladder, uterus, vaginal vaults, and other types of violations of the anatomy of the pelvic floor. In most cases, these operations avoid the removal of the uterus when it is significantly lowered. Vaginoplasty 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 in the future after mesh plasty?

Prolene mesh does not dissolve and does not break down under the action of enzymes and retains its strength and integrity throughout the patient's life. Being essentially inert, the mesh causes the formation of a thin layer of fibrous tissue that can grow through the pores of the mesh. Germination of fibrous tissue leads to a stronger connection of the mesh with surrounding tissues. Big sizes pores do not prevent the migration of macrophages to the area of ​​inflammation, thus preventing infectious complications.

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

• The toilet of the external genitalia and perineum is performed 4-5 times a day;
• vaginal douching is not recommended;
• stitches on the skin of the perineum are removed on the 5th day;
• a woman is recommended to eat easily digestible food to prevent constipation ("straining" after surgery is contraindicated);
• sitting is allowed 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.

Sex life is allowed 2 months after the operation.

Pregnancy should not be planned within 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 plasty is not an indication for a caesarean section in the future.

When should you not have surgery?

• In all general conditions of the body, in which elective surgical interventions are contraindicated (fever, infectious diseases, oncological pathology, some blood diseases);
• in the presence of a mild degree of identified violations, which makes it possible to successfully apply conservative methods of treatment.

Symptoms that should see a specialist:

• violation of the physiological functions of the pelvic organs of varying degrees (bladder, rectum), which can appear both in the postpartum period and during pregnancy - incontinence of urine, gases, feces;
• lack of previous sensations during sexual activity in the presence of desire (anorgasmia), painful sensations during sexual intercourse;
• gaping of the genital slit, sometimes causing dryness in the genital area;
• the appearance of complaints in connection with a violation of the microflora of the vagina, the 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)

A bit of history...

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

In ancient Egypt, India, China and other countries Special attention these exercises were given to priestesses, getters, geisha, etc. 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 the increase in the general culture of mankind.

In the 20th century, special exercises began to be used to treat urinary incontinence in women that occurs during physical exertion, laughter, 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 these unpleasant phenomena.

For the first time, exercises to strengthen the pelvic muscles were proposed by the American doctor Joshua Davis in 1932. Later, in 1948, the famous American scientist Arnold Kegel invented a special simulator and gave a scientific justification for the method, applying it in biofeedback mode. After his work, exercises for training the pelvic floor muscles 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 the bone tissue, but also participate in maintaining all the organs of the small pelvis (urethra, bladder, uterus and intestines), ensuring their proper functioning.

Condition of the pelvic organs

The pelvic area is one of the most important structures female body especially in preparation for pregnancy and childbirth. After watching the birth of the video, you can be sure of this. If insufficient development and a decrease in the tone of other muscles can only be a cause of discomfort for a woman, then a decrease in the tone of the pelvic muscles can lead to protracted and painful childbirth, the development of urinary incontinence, a decrease in sexual sensitivity, the 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, heavy physical work, menopause, etc.

Daily exercises strengthen and increase the tone of the pelvic floor muscles, restoring 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 reflex contraction in response to an increase in intra-abdominal pressure is formed.

Sexual health.

Do you notice a weakening of the tone of the muscles of the vagina?

Do you want to improve the quality of sexual sensations?

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, 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 pain during intercourse?

Do you suffer from dryness in the vulva area?

Are you prone to urinary tract infections?

Pelvic floor muscle training increases blood circulation in 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, strengthening the muscles of the genitourinary organs.

How to correctly identify the muscles of the pelvic floor?

This can be done in various ways:

To do this, you must arbitrarily suspend the process of urination.

2. Imagine that you are trying to hold on to gases by squeezing your muscles as hard 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 relaxations 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 the 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, a woman tenses and pushes, 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 exercises:

Don't hold your breath;

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

Before training, be sure to consult a doctor and start training under the supervision of qualified medical personnel.

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

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

I.A. Apolikhina - Doctor of Medical Sciences

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DOCTOR VLAD ADVISES

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) in 1991. In Russia, since 1991, he worked as a general reflexologist (not only for children). Successfully licensed to operate in the state of Illinois. Internship was held at the Gordin Medical Center. I currently work as a private reflexologist. Here, on the site, I talk about this technique. I give 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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At one time, this topic was raised by me on the site, you can look in the search or on the site map. And since then, I've been watching to see if anything new, interesting and useful about acne has appeared. And today I am pleased to present to your attention an article on how you can and should get rid of ...

November 30, 2016 | Filed under: Physical education and weight loss

Here I once again warn you that before trying this method on yourself (if you dare!), Be sure to talk with your doctor. What will he tell you - will he allow it or not. Here is the article I linked to at the beginning of the video, with a link. I shortened the article sharply, leaving only the most important. By …

Many female diseases are associated with weakness of the pelvic floor muscles and associated muscles - urinary incontinence, prolapse of the uterus, vaginal walls, infertility, inflammation, tumor processes (uterine fibroids, endometriosis, etc.). And, of course, insufficient tone of the pelvic floor muscles and associated muscles is the source of the vast majority of sexual problems. Published on the web portal

Why are the pelvic floor muscles weak?

It is known that for a variety of reasons, in the vast majority of women, the pelvic floor muscles are weakened and unable to fully perform their functions. Already from early childhood, a number of loads on the associated muscles have been excluded from the everyday life of a woman, due to the intensive work of which, the muscles of the pelvic floor should receive a natural workout. By the time of puberty, the intimate muscles of most of the fair sex do not have the necessary natural tone. In the future, this situation is aggravated by sprains and childbirth, abortion, physiological age-related changes, low sexual culture.

Sensation of the pelvic floor muscles

Probably, many have heard about Kegel gymnastics, imbuilding, wumbling. These programs offer special exercises, imbuilding even involves special simulators. I will cover this in more detail in future articles. Do not rush to try everything at once ... there are contraindications. It's better to start with simple exercises.

The simplest thing to do:

1. Feel where these muscles are: the easiest way to do this is in the toilet, while urinating, try to delay this process, immediately feel which muscles are involved. They are the ones who need to work.

2. To check whether you are able to control the muscles of the pelvic floor and lower abdomen separately, while lying, strain your intimate muscles (pelvis, perineum, anus) and without relaxing them, try to inflate your stomach. If you managed to keep the castle below - everything worked out, if not - train, it will work out later. It is better to start doing this lying down - in this position, we release the pelvic floor from gravity pressure, which makes the exercise safer.

3. Perform muscle contraction and relaxation (blinking) and holding without releasing. Several approaches throughout the day.

Strengthening the pelvic floor muscles

Starting position- lying on your back

Alternately move one leg over the straightened other.

Alternately bend your legs at the knee joints, sliding your feet along the plane of the couch.

Bend your legs alternately, trying to touch your chest with your knee.

At the same time, bend your legs at the knee joints, trying to press them to your chest.

Alternately raise one or the other straight leg up.

Perform leg movements, as when riding a bicycle.

Raise straight legs up, hold them (exposure 5-7 sec).

Cross and spread straight legs to the sides, raised at an angle of 50-90 °.

Perform leg movements, as in breaststroke swimming.

The legs are bent, the feet are connected. Spread your knees to the sides, bring your knees together, stretch your legs.

Move to a sitting position with the help of the hands (without the help of the hands).

Legs are fixed, arms along the body. Sit down, bend forward, touching the feet with your hands.

Starting position - lying on the stomach

Hands behind your head. Alternately raise the straight leg (right, left), while straining the muscles of the perineum.

Arms along the body, legs apart. Raise both straight legs up at the same time, then slowly lower them.

Tension of the muscles of the lower leg, thigh (exposure 5-7 seconds).

Hands under the head, legs apart. Raise the right half of the body up, tensing the muscles of the thigh, buttocks and contracting the muscles of the perineum. The same on the other side.

Starting position - sitting on the floor

Back thrust. Spread and bring straight legs without lifting them from the floor.

Raise the pelvis off the floor.

Tilt the torso to the right, lean with the hands of both hands on the right near the pelvis, rearranging the hands on the floor, tilt the torso to the left. The same on the other side.

Guidelines

You need to wear clothes that do not restrict movement. Belts, tight shorts, etc. are not allowed. Before class, be sure to empty the bladder and intestines.

You can do it any time you have free time. About a complete workout. At first, you need to practice from 10 to 20 minutes a day, then (after half a year) switch to training for 30 to 40 minutes, 3 times a week. There is no point in doing more time.

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

Kegel exercise

The names of the kegel muscles have different variations: the pubococcygeal muscle, the muscles of the pelvic floor. Calling them differently, we always mean the knot of muscles and tendons that support the abdominal cavity.

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

For the first time, an American gynecologist spoke about the importance of the pelvic muscles. Exactly Dr. Arnold Kegel developed exercises for the pelvic muscles. This set of exercises aims to improve blood circulation in the muscles of the pelvic floor. They should be performed not only by women, but also by men of all ages.

Nowadays, these exercises are increasingly used for the treatment of urinary incontinence. Also, among the positive effects on the body, it was noted and raising the tone of the pelvic floor muscles who are practically not involved in everyday life.

What is a Kegel complex?

The main goal of Kegel exercises is the exercise to strengthen the muscles of the pelvic floor, urethra, bladder, uterus and rectum.

to prepare for pregnancy and successful painless childbirth;

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

for the prevention and treatment of urinary and fecal incontinence;

to restore tissue elasticity after childbirth;

for the prevention and treatment of prolapse of the pelvic organs;

for long-term prolongation of sexual health.

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

1. If you go to the toilet "in a small way", you can try to stop the jet without moving your legs. The muscles that will help you do this will be the pelvic floor muscles.

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

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

Pelvic Exercises for Men

Most men may also have negative symptoms of dysfunction or weakening of the functions of the pelvic organs. So they may present as urge incontinence or incontinence due to an overflowing bladder. Also, men should pay attention to the prostate gland. Blood stasis can also lead to impaired erectile function of the body.

The treatment methods chosen will differ depending on the severity and type of incontinence.

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

Gymnastics for the pelvic muscles is their tension and relaxation.

This complex consists of three components:

1. First, tighten the muscles of the pelvic floor as much as possible and hold for 4-5 seconds, then gradually relax. Repeat this 10-12 times.

2. At the next stage, we repeat the task of the previous one. Only now we do not delay the tension, but on the contrary, we try to shift the main aspect in the direction of increasing the speed between tension and relaxation. Repeat for 1-2 minutes.

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

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

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

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

Pelvic floor exercises for women

Most women experience urinary incontinence, lack of orgasm, hemorrhoids, and constipation. These problems indicate the need for training to strengthen the muscles of the pelvic floor. A set of Kegel exercises surprises everyone with its simplicity and accessibility. It will be "to the taste" of both a housewife and a business woman.

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

Complicated exercises for lowering the pelvic organs may include a relaxation phase, slow contraction, stepwise contraction of the pelvic floor muscles. Basically exercises for men can also be used by women.

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

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

The biggest advantage of these exercises is that you do not need to go to the gym to perform them. They can be performed anywhere and anytime. Make them part of your life. The implementation of this complex will help you not only tone the muscles of the pelvic organs, get rid of involuntary feces and urination, but also bring sensations to the intimate sphere of your life.published