Gymnastics strengthens muscles and supports the body in good shape. Physical exercises performed in the gym do not affect the pelvic floor muscles. As a result, they lose elasticity and do not hold the internal organs of the pelvis. This is remembered only if there are problems in gynecology, urology, etc. Kegel gymnastics for women is intended to prevent violations of the urogenital system, problems in the intimate sphere, etc.
Kegel Exercise Essence
Pelvic floor muscles help support internal organs. Relaxation and softening of the muscles lead to the omission of the female genital organs and a decrease in the tone of the male genitourinary system. The way to solve these problems is surgery.
There is another way that is preventive in nature - gymnastics. The set of exercises was developed by the gynecologist Arnold Kegel in the 40s of the XX century. His research interests focused on the issues of pregnancy, childbirth and postpartum recovery of women. Studies have shown that the problems of women in the genital area are directly related to the pelvic muscles. Violation of muscle elasticity leads to urinary incontinence, prolapse of the uterus, etc.
Training is designed to strengthen the muscles that are called after this gynecologist. Initially, exercises were designed for women in the postpartum period. Strengthening promotes the restoration of urination, toning of the vaginal muscles and the solution of other problems of internal organs. Later, gymnastics showed efficacy for men as well - restoration of erectile function.
Keeping Kegel muscles in good shape saves women from problems with the bladder, hemorrhoids, gynecological diseases and difficulties in intimate life.
Causes of decreased muscle tone
- Lack of training, age.
- Bearing a child, childbirth.
- Band operations.
- Overweight.
Medical indications for gymnastics
- Pregnancy and childbirth preparations. When carrying a child involved the muscles of the groin and pelvic floor. The ability to control, relax, or turn them on accelerates and facilitates the birth of a child.
- Postpartum rehabilitation after stretching muscle tissue. Ignoring leads to an increase in stretching, accompanied by dystrophic changes and problems with the bladder, uterus and intestines.
- Therapy and prevention of voluntary urination and bowel movements. Incontinence - urinary incontinence - is associated with weakening of the pelvic muscles. For representatives of both sexes, this is manifested in the emission of urine during coughing, running, laughing, etc.
- Therapy and prevention of pelvic organ prolapse. Medication does not restore their position. Kegel gymnastics for women with prolapse of the uterus has a decisive effect on the muscles, including after surgery.
- Therapy and prevention of hemorrhoids. Maintaining muscle tone reduces the risk of disease.
- Maintenance of sexual health due to age-related changes in the body. Vaginal muscle training increases sexual pleasure for both partners. In men, after training, potency is stimulated, the angle of inclination of the penis during sex is resumed, and ejaculation is controlled.
Causes of prolapse of the internal organs of the pelvis
Prolapse - prolapse of the vagina - a change in the location of internal organs due to relaxation of the muscle tissue of the pelvis and press. Increased pressure on the abdominal region reduces the elasticity of the ligaments that hold the organs. This leads to a prolapse of the vagina.
Prolapse Factors:
- genetic predisposition;
- chronic diseases (constipation, ARVI, cough);
- complications during childbirth (trauma, the use of obstetric forceps, large fetal size);
- sharp weight loss;
- large physical exertion;
- age-related changes;
- number of births.
Prolapse proceeds slowly at first, then picks up speed and is accompanied by inflammation. The disease affects the anterior and posterior wall of the vagina. The front wall is responsible for the bladder and urethra. The back is behind the rectum. Kegel gymnastics with prolapse of the uterus helps to solve problems with dysfunction of many internal organs.
Contraindications for gymnastics
- Inflammation with high body temperature.
- Pelvic varicose veins.
- Postoperative bleeding.
- Sepsis.
Types of exercises
To perform the exercises, Kegel muscles are tensioned and relaxed. A third of women initially use the wrong muscles. Muscles are felt during urinary retention. If you didn’t succeed in stopping the stream, either the urge to the toilet is very strong, or you need to contact a gynecologist. Another option is the introduction of a finger into the vagina. Muscles are felt during compression.
- Suspension - delay urination with muscles 4-5 times. It is carried out at the initial stages.
- Tension - to contract and relax muscles 10 times in 4 sets per day. Bring to 50 repetitions.
- Retention - to contract and relax muscles with a delay of 5 seconds 10 times. Increase the delay time, bring to 50 repetitions.
- Elevator - The vagina is presented in the form of an elevator, which contains individual rings. Exercise consists in tensioning the rings one by one, and then relaxing them. There are 5 rings.
- The wave - the muscles of the pelvic floor are presented in the form of a three-ring figure eight: one ring is the urinary tract, the second is the vagina, the third is the rectal opening. The essence of the exercise: strain the muscles from front to back, relax in the reverse order.
- Flutter. On inhalation, hold your breath for 10 seconds. During this time, make the maximum number of quick contractions by the vaginal muscles. Perform 15 repetitions with breaks.
- Change the pose of doing exercises (sitting, lying, etc.).
At the initial stage of training, 10 exercises of each type are done 5 times a day. Gradually bring the number of repetitions to 30. Bring the muscle tension to 5 seconds. A total of 300 cuts. Do not forget about breathing. Advanced training lasts 20 minutes 3 times a day.
The strengthening effect after Kegel gymnastics is noticeable after 4 weeks of regular training.
Execution technique
Do not perform Kegel gymnastics exercises while urinating. This is only valid for detecting the required muscles. Otherwise, the muscles will relax instead of toning.
Experts recommend performing gymnastics 2 times a day: in the morning after sleep and in the evening before bedtime. If you learn how to correctly perform the exercise "changing the pose", then you can train anywhere. No one will notice the occupation. This can be done on a computer, TV, at work, etc. Therefore, you can do it 5 times a day. Kegel gymnastics can become part of life.
Before gymnastics, make sure that the bladder is empty. This will bring comfort to the workout and make it effective. Otherwise, pain and urinary incontinence will manifest.
It is important to monitor breathing during exercise. It should not be interrupted and superficial. Pain in the back or abdomen indicates improperly performed exercises. During the execution of the complex, only the pelvic muscles are tensed. The rest are relaxed. This is verified by applying a hand to the stomach. Fatigue transfers stress to the muscles of the abs and buttocks. It is unacceptable. Therefore, when signs of fatigue are manifested, rest and then continue.
Regularity is the key to the effectiveness and efficiency of classes. This applies not only to Kegel muscles, but also to other muscles too.
Kegel simulator
For additional toning, a gynecologist has developed a simulator - the perineum. It is not used in public places. It is used at home, provided that the necessary time is allocated for training. In addition, he is prescribed by a doctor according to indications.
The simulator has the shape of a cone, presented in different weights. The essence of the action is the introduction of additional resistance, which trains the muscles. It is placed in the vagina. The simulator brings feedback when performing Kegel gymnastics exercises for women, fixes the degree of load, its increase or decrease for the trainee. Achievement is an important motivation factor. Therefore, the simulator performs not only power, tonic functions, but also contributes to further motivation.
First, a lightweight simulator is used, gradually the weight increases.
In a hospital, doctors measure the force of muscle contraction with a perineometer. The device has a sensor that monitors the quality of gymnastics. For this, a woman hugs the sensor as much as possible with the muscles of the vagina.
Kegel Exercises During Pregnancy
Pregnancy is an occasion to intensify Kegel exercises. This is due to an increase in blood circulation in the pelvis and oxygen saturation of the placenta. Starting position until the 16th week of pregnancy - lying down. After - standing. In this position, the uterus does not constrict the inferior vein.
- Take a horizontal starting position: on the back, side, stomach. Spread your legs and relax.
- Squeeze the muscles of the vagina. Feel and focus on the front wall.
- Lift the body casing simultaneously with the tension of the vaginal muscles for 5 seconds. To relax.
- Repeat as many times as possible.
Exercises are performed with an empty bladder. Abbreviations can be of a different nature: smooth, sharp, with long delays, etc. The main thing is not the number of exercises, but the quality.
Kegel gymnastics is performed to a state of fatigue. At the initial stage, this is 5 repetitions 2 times a day. Gradually brought to 15 repetitions.
If the exercises are not difficult, then the physical form is at a high level. It is important to maintain it, to perform 90 repetitions of each exercise after the birth of the baby.
Kegel gymnastics for urinary incontinence
Classical exercises are supplemented by additional ones.
- Sitting, cross your feet, raise your pelvis, maintain your posture. Tighten your muscles while lifting your pelvis for 10 seconds. Make 10-15 repetitions.
- To contract muscles while standing on all fours and elbows. Keep your back straight. Do 10-15 repetitions for 10 seconds.
- Legs shoulder width apart, hands on buttocks. Reduce muscle 15 times.
- Reduce muscle while walking at every step.
The impact of Kegel gymnastics exercises for women after 50 years expands the range of possibilities.
Advice
To prevent pathologies, experts recommend combining Kegel gymnastics with basic physical exercises for the back and hips. The complex runs once a day for 10 minutes.
- Buttock bridge. Lying on your back with legs bent at the knees, lift your buttocks for 10-15 seconds 30 times.
- Comprehensive exercise on the muscles of the abs, buttocks and vagina. Standing, bend your legs, palm rest on your knees. Do not bend your back. When inhaling, draw in the stomach, squeeze the gluteal and vaginal muscles. Repeat 10 times.
Benefit
Achieving the result by physical exercises is possible only with the observance of intensity, regularity and consistency. Kegel gymnastics is no exception. At the initial stage, it is difficult to isolate and fix the required muscles. Their weakness is an additional obstacle to this. It goes over time. Trained muscles are fixed in any state and position, bring the process to automatism.
As a result, sexual life improves, urination is restored, and pelvic organs strengthen. 2-3 months without training lead to a loss of muscle tone and initial performance.