The main purpose of Kegel exercises , which are often prescribed for urinary incontinence, is to increase the tone of the muscles located in the small pelvis. This complex was developed by the American obstetrician Kegel, whose name he was named. It was developed long ago, and over several decades proved its high efficiency, especially in childbirth, when it is the muscles located in the perineum that are subjected to colossal loading and under high pressure.
When are they appointed?
The weakening of the muscles located directly on the bottom of the pelvis occurs for a number of reasons. The most common are:
- childbirth;
- pregnancy;
- rapid increase in body weight, etc.
In order to understand what muscles need to be used during the gymnastics of Kegel, conducted with urinary incontinence, do the following: sitting on the toilet, during the act of urination, try to hold the jet, without shifting the legs. Muscles, which are currently contracting, are the muscles of the perineum. They need constant exercises for urinary incontinence.
What exercises and how to perform?
Best of all, the exercises that are part of the gymnastics for urinary incontinence , begin to learn lying on your back, in extreme cases - on your side. As the pelvic floor muscle tone increases, it is necessary to go on to perform the same physical exercises only when sitting or standing. It is noticed that the best effect is given by exercises that are performed in a position where the legs are divorced.
Every time before the start of a complex of exercises, conducted with incontinence in women, it is necessary to empty the bladder. Then lie on your back and strain the pelvic muscles as if you are trying to delay the act of urination. To do this, concentrate on the muscle group that surrounds the urethra. In this case, it is necessary to keep the tension in the muscles no less than for 5 seconds. You need to repeat 10 times. When doing this, keep your breath steady and do not delay it.
Due to the fact that the muscles during the gymnastics from urinary incontinence quickly become tired, and the person involuntarily starts to connect the gluteal muscles, as well as the abdominal muscles, one can not quickly increase the number of exercises.
One of the exercises that are part of the gymnastics Kegel, conducted with urinary incontinence in women, is the exercise "in the elevator." To do this, a woman needs to imagine how she rises in the elevator. At the same time, with each successive floor, it is necessary to increase muscle tension until you reach the "upper floor". After that, slowly relax the muscles, imagining that you, along with the elevator, go down. This exercise will teach a woman to control muscles.
Pregnancy
Physical exercises aimed at combating urinary incontinence can be done during pregnancy. In this case, it is necessary to take into account some features. So, the amount of this kind of exercises should not exceed 30 times a day, and at the 16-18 week they should not be lying, but sitting or standing. This is due to the fact that with prolonged lying in the supine position,
With the development of various kinds of complications, exercises aimed at eliminating urinary incontinence in women require some correction. Therefore, a woman must consult with her local doctor, in order to avoid the development of complications.
Contraindications
With pronounced gemmoroidal nodes, it is not recommended to perform Kegel's gymnastics. This can only worsen the situation and will not bring the desired result.