Kegel exercises for women with urinary incontinence at home

One of the most popular and topical non-pharmacological methods of treating facilitated or drip urinary incontinence is the Kegel technique. According to statistics, Kegel exercises are quite effective, since 70% of women have already saved from this unpleasant ailment.

A few words about the technique

Kegel exercises for women with urinary incontinence are 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 anywhere.

It should be noted that the author of the gymnastics is the American gynecologist-obstetrician Arnold Kegel. Initially, the technique was dedicated to pregnant women who, during the period of bearing the fetus, 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 sinking uterus, strengthen the pelvic muscles before childbirth, as well as saturate the sex life with bright colors, increasing the possibility of repeated orgasm during an intimate act.

Basic requirements for implementation

In order for Kegel exercises for women with urinary incontinence to be beneficial, you should adhere to several useful recommendations for implementation.

1. Begin to perform exercises should be without much effort. It is better to devote the first day to the development of the main techniques. As soon as the process itself is more or less clear, we can begin to increase and complicate the gymnastic complex. For example, a week after the constant implementation of exercises, each approach must be increased by 5, then by 10, and so on, until the total number of repetitions reaches 30.
2. Kegel exercises for women with urinary incontinence should be performed systematically. First they begin with compression, then contraction and pushing follows.

The maximum and permissible load should be 30 repetitions in 3 sets. This will be enough to fully maintain tone.

When is gymnastics not recommended?

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

1. It is not recommended to carry out exercises for women with urinary incontinence with a full or partially filled bladder, intestines. Ignoring this rule can lead to pain in the lower abdomen.
2. It is necessary to carry out gymnastics at the initial stage in a horizontal position. This is necessary to feel the necessary concentration.
3. It is not recommended to hold your breath during exercise. It should be calm and uninterrupted.
4. It is important not to strain the abdominal muscles during gymnastics. The same goes for the hips and buttocks.
5. If at the initial stage of the gymnastics it is not possible to recognize the necessary muscles, a finger should be inserted into the vagina. In this case, the buttocks should not be involved. As soon as the goal is achieved, you can try to delay urination. Do not stop the act regularly, otherwise problems with the urinary system may appear.

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

Why do kegel exercises?

The complex includes exercises that are aimed at preventing lightweight and drip urinary incontinence. Pregnant women can also perform them. The only contraindication is the threat of miscarriage, abortion, uterine tone and other complications during the bearing of the child.

Kegel exercises for women with urinary incontinence at home differ in degree of difficulty, but they are all aimed at training the pelvic floor muscles. Performing gymnastics is recommended regularly and without interruptions, gradually increasing the level of difficulty and load.

The main movements included in the Kegel gymnastics

So, the technique includes the following exercises.

1. Leisurely compression. These exercises are designed to strengthen 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 considered to be “elevator”. A person as if mentally imagines this vehicle, only in his body. First you need to slightly tighten the muscles, then stronger and stronger. And so on until the 7th "floor" without relaxation. At each stage, the muscles should tighten for 3-5 seconds. Then, in the same direction, descent along the “floors” should be carried out from the greatest compression to the minimum.
2. Muscle contraction. These Kegel exercises for women with urinary incontinence, the photos of which are attached in our article, suggest rapid contraction and relaxation of muscles in turn.
   
3. Pushing out. This part of the gymnastics is aimed at the tension of those muscles that function when a person begins to push. In women, it resembles attempts at childbirth 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.

What are the most comfortable postures?

So, we proceed directly to the classes themselves.

1. Take a standing position. Place your feet at shoulder level. Place your hands on your buttocks. Tighten your pelvic muscles inward in an upward direction. Kegel exercises are performed for women with incontinence after removal of the uterus.
2. Get on all fours, rest your head on your hands. Then tighten the pelvic floor (muscles) up and in.
3. Lie on your stomach. Bend your legs at the knee. Tighten your muscles one by one and relax.
4. Take a supine position. Bend your legs at the knees and spread them apart. Place one hand on the buttocks, the second - in the lower abdomen. Compress the muscles, “pulling” them up.
5. Sit and cross your legs. The back should be straight at this moment. Tighten your pelvic floor muscles up and inward, imagining that your legs are off the floor.
6. Spread your feet shoulder-width apart, with your hands on your knees. Straighten your back and tighten your muscles inward and upward.

Conclusion

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