Kegel exercises for women with urinary incontinence at home

One of the most popular and relevant non-drug methods for the treatment of mild or drip urinary incontinence today is the Kegel technique. According to statistics, Kegel exercises are quite effective, since 70% of women have already been saved from this unpleasant ailment.

A few words about the methodology

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 in any place.

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

Basic performance requirements

In order for women to benefit from it, several useful recommendations for implementation should be followed.

1. You should start doing 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, you can begin to increase and complicate the gymnastic complex. For example, a week after the constant exercise, each approach must be increased by 5, then by 10, and so on until the total number of repetitions reaches 30.
2. Perform Kegel exercises for women with urinary incontinence should be systematic. First, start with a squeeze, then contraction and pushing follow.

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

1. It is not recommended to carry out exercises for women with urinary incontinence with a filled 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 primary 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 during gymnastics not to strain the abdominal muscles. The same applies to the hips and buttocks.
5. If at the initial stage of performing 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. You should not stop the act regularly, otherwise problems with the urinary system may appear.

Perform 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 mild and drip urinary incontinence. Pregnant women can also do it. The only contraindication is the threat of miscarriage, abortion, uterine tone and other complications during childbearing.

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

The main movements included in Kegel gymnastics

So, the technique includes the following exercises.

It should be noted that Kegel exercises for urinary incontinence in women should be performed with concentration and in a comfortable body position.

What postures are the most comfortable?

So, let's get straight to the lessons themselves.

1. Take a standing position. Spread your legs at shoulder level. Place your hands on your buttocks. Tighten your pelvic muscles inward upwards. Such Kegel exercises are performed for women with urinary incontinence after removal of the uterus.
2. Get on all fours, rest your head on your hands. Then tighten your pelvic floor (muscles) up and in.
3. Lie on your stomach. Bend your legs at the knee. Alternately tense your muscles and relax.
4. Take a supine position. Bend your legs at the knees and spread them apart. Place one hand on the buttocks, the other - in the lower abdomen. Squeeze the muscles, "pulling" them up.
5. Sit down and cross your legs. Your back should be straight at this point. Tighten your pelvic floor muscles up and in, mentally imagining that your legs are lifting off the floor.
6. Spread your legs shoulder-width apart, place your hands on your knees. Straighten your back and tighten the muscles inward and upward.

Conclusion

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