Exercises Kegel for women with incontinence in the home

One of the most popular and topical today non-drug methods for the therapy of light or drip incontinence is the method of Kegel. According to statistics, kegel exercises are quite effective, since 70% of women have saved from this unpleasant ailment.

A few words about the methodology

Exercises Kegel for women with urinary incontinence - the most effective among all types of intimate gymnastics. The main advantage of this method is the possibility of its implementation at any time and in any place.

It should be noted that the author of gymnastics is American gynecologist-obstetrician Arnold Kegel. Initially, the technique was dedicated to pregnant women who during the gestation period could not restrain urination. But, as it turned out later, the exercises were effective for other categories of people. So, regular performance of Kegel gymnastics will help to restore the fallen uterus to the place, strengthen the pelvic muscles before delivery, and also saturate the sexual life with bright colors, increasing the possibility of obtaining repeated orgasm during the intimate act.

Basic requirements for implementation

To Kegel exercises for women with urinary incontinence benefit, several useful recommendations for implementation should be followed.

1. Begin to do the exercises without much effort. It is better to devote the first day to mastering the basic techniques of the technique. As soon as the process itself is more or less clear, one can start to increase and complicate the gymnastic complex. For example, one week after continuous exercise, each approach should be increased by 5, then by 10, and so on until the total number of repetitions reaches 30.
2. Performing Kegel exercises for women with incontinence should be systematically. First they start with contraction, then it follows a contraction and an expulsion.

The maximum and solvable load must be 30 repetitions in 3 sets. This will be enough to fully maintain the tone.

In what cases is it not recommended to exercise?

There are a number of recommendations concerning the general physical condition of women.

1. It is not recommended to conduct exercises for women with incontinence with a filled or partially filled bladder, intestine. Ignoring this rule can lead to pain in the lower abdomen.
2. To exercise at the primary stage is necessary in a horizontal position. This is necessary to feel the necessary concentration.
3. It is not recommended to hold your breath during exercise. It must be calm and uninterrupted.
4. It is important during gymnastics not to strain the abdominal muscles. The same applies to the thighs and buttocks.
5. If at the initial stage of performing the gymnastics it is not possible to recognize the right muscles, insert a finger into the vagina. But the buttocks should not be used. Once the goal is achieved - you can try to delay urination. Do not stop the act regularly, otherwise there may be problems with the urinary system.

Performing Kegel exercises for women with urinary incontinence (reviews, by the way, about this technique only positive) should be in good spirits and in a convenient place.

Why do Kegel exercises?

The complex includes exercises that are aimed at preventing light and drip incontinence urination. Execute them can and pregnant women. The only contraindication is the threat of miscarriage, abortion, the tone of the uterus and other complications during the bearing of the child.

Kegel exercises for women with incontinence in the home are different degrees of difficulty, but they are all aimed at training the pelvic floor muscles. Perform gymnastics is recommended regularly and without interruption, gradually increasing the level of complexity and workload.

The main movements of Kegel's gymnastics

So, the technique includes the following exercises.

1. Unhurried compression. These exercises are designed to train the strengthening of the muscles that are used to delay urination. You should gradually strain them for 3 seconds, then relax. Over time, the voltage period should increase to 20 seconds. The most effective exercise in this group is the "elevator". Man, as it were, imagines this means of transportation, only in his body. To begin with, you need to lightly pinch the muscles, then get stronger and stronger. And so to the 7th floor without relaxation. At each stage, the muscles should be stretched for 3-5 seconds. Then, in the same direction, you should descend the "floors" from the larger compression to the lowest.
2. Muscle contraction. These Kegel exercises for women with urinary incontinence, the photos of which are enclosed in our article, suggest a rapid contraction and relaxation of the muscles in turn.
3. Pushing out. This part of gymnastics is aimed at the tension of those muscles that function when a person starts to push. In women, this resembles attempts at labor or during an act of defecation. In men, the process of urination and stool.

It should be noted that Kegel exercises for urinary incontinence in women should be performed in a concentrated and comfortable position of the body.

What poses are most comfortable?

So, let's start directly to the lessons.

1. Accept the standing position. Lay your feet at shoulder level. Put your hands on your buttocks. Pull the pelvic muscles inwards in the upper direction. Performed such exercises Kegel for women with urinary incontinence after removal of the uterus.
2. Stand on all fours, put your head in your arms. Then stretch the pelvic floor (muscles) up and in.
3. Lie on your stomach. Bend the legs in the knee. Alternately, strain your muscles and relax.
4. Take the position lying on your back. Legs bend at the knees and spread apart. One arm is located on the buttocks, the second - in the lower abdomen. Squeeze muscles, pulling them up.
5. Sit down and cross your legs. At this point, the back should be straight. Tense the muscles of the pelvic floor up and inward, mentally imagining that the legs come off the floor.
6. Place your feet shoulder width apart, place your hands on your knees. Back straighten and strain the muscles inward and upward.

Conclusion

Remember: only the pelvic muscles should be strained. If this rule is not fulfilled, the expected result can not be achieved. Correctly and regularly applying Kegel's gymnastics, you can learn to control the process of arbitrary urination.