Kegel exercises for women with urinary incontinence

A common pathology does not pose a threat to life, but the discomfort of urinary incontinence is huge. Along with solving a physiological problem, women have to cope with psychological stress. To cope with the disease, you can consult a doctor or help yourself by strengthening the muscles of the pelvis with the help of a special exercise.

Kegel exercises for urinary incontinence

In a suspended state, the bladder, like a belt, is held by the muscles of the small pelvis. Weakening for various reasons, they contribute to the incorrect anatomical arrangement of organs. To cope with an unpleasant phenomenon, it is not necessary to resort to drug treatment, there is another way - gymnastics for urinary incontinence in women. Regular Kegel exercises (compression, hold, contraction) help to strengthen the muscles, while the complex of exercises is used in medicine as a recognized method of treatment for organ prolapse or after childbirth.

How to do exercises for urinary incontinence in women

There are no restrictions regarding the place or position of the body for performing therapeutic exercises. Recommendations for Kegel exercises for women with urinary incontinence are a small list of points:

• before you start doing gymnastics, you should go to the toilet to empty your bladder;
• gradual increase in complexity, i.e. the transition from simple to complex should occur gradually;
• take such a position (standing, sitting, lying) to be as comfortable as possible;
• success is achieved through the regular implementation of the complex, so you need to do it every day;
• you should start with 10 contractions, and after a week of regular training, add another 5, then increase until the number of compressions reaches 30.

Invisible to others, training can be done anywhere: at home in front of the TV, while cleaning or reading a book, walking around the city, driving a car. The time of the same does not play a significant role, but the effect of strengthening is possible only if daily Kegel training is performed and the correct technique is followed. The mistake is to involve the abdominals or thighs by doing the tension with a delay. In this case, you do not have to wait for a positive result, so the woman will continue to face the problem of urinary incontinence further.

Basic Kegel exercises for urinary incontinence

Presented as a set of workouts of different types of complexity, all tasks for compression, contraction, pushing out are focused on one goal - strengthening the pelvic floor muscles. If you gradually increase the number and duration, then Kegel exercises for women with urinary incontinence will help get rid of the pathology and maintain muscle tone.

The basic exercises include the following:

1. Contractions or tensions, which are similar to the process when you need to stop the flow of urine. With the right technique, you should hold the pelvic floor muscles in this position, counting to three, and then relax, again counting an equal number of seconds. Gradually, the initial time for the treatment of pathology can be increased to 15 seconds, or go to a more complex level, which in intimate exercises is called an “elevator”. The build-up of compression occurs with a small force, like lifting up the floors, and in the reverse order - a smooth "descent" of tension.
2. Contractions are a type of strengthening task that must be done as intensely as possible, rapidly alternating contractions and relaxations.
3. Pushing is a type of basic training that is well known to pregnant women. When performing, you need to push, and if the technique is correct, then it will be felt as a strain when emptying the intestines.

Bladder exercises for women

Below are the main exercises:

1. Spreading your legs shoulder-width apart, take the starting position. Put your palms on the buttocks, and then, tensing the muscles of the pelvic floor, do compressions.
2. Lie on your stomach, bend your leg at the knee and, being in the starting position, alternate muscle tension with smooth relaxation.
3. Get on all fours, drop down a little on your forearms and elbows, placing your head between your hands. Gradually straining the muscles, feel the movement of compression upwards, i.e. deep into the pelvic floor.
4. Sit cross-legged, rest your hands on your knees. The back should remain level so that, by tensing the muscles of the pelvis, it feels as if the buttocks are lifted off the floor when squeezing.