Gymnastics across Kegel — the most effective non-drug way of correction of such delicate problem as urine incontinence. The simple exercises on strengthening of muscles of a basin which are carried out in a house situation for short term allow to restore complete control over filling of a bladder. Kegel's gymnastics suit people of any gender and age regardless of which the reasons caused pathology.
Essence and advantage of a technique of Kegel
The improving technique was developed in the 50th years of the last century by the gynecologist practicing in the USA, Arnold Kegel. Initially this complex intended for the patients suffering from incontinence of urine during pregnancy, however, having shown high efficiency, soon began to be applied in correction of problems of the urinogenital sphere at women, and then and men of different age.
Whether you know? A. Kegel also invented and patented in 1947 the Perineometr exercise machine for measurement of force of muscles of a pelvic bottom and a crotch.
The purpose of the exercises developed by Kegel — recovery of elasticity of the muscles of a small pelvis which are responsible for work of an urinary system and bladder in particular. When these muscles are stretched, the sphincter squeezing a neck of body is not capable to hold urine therefore it involuntarily follows outside.
Such state can be caused by a variety of reasons: age changes, at women — pregnancy, frequent childbirth, at men — hard physical activity, urological diseases.
Exercises on compression and the subsequent relaxation of muscles of a basin which is carried out consistently, with a certain interval and force of compression are the cornerstone of a gymnastic complex. It allows to bring the weakened muscles into a tone and to begin to control process of filling and depletion of a bladder.
Learn how it is correct to carry out exercises by a medical technique of Kegel at hemorrhoids.
Except the solution of this problem, charging allows to achieve also other positive effects:
- to improve blood supply of bodies of a small pelvis;
- to prevent gaps during patrimonial activity and to accelerate restoration process;
- to restore a tone of intimate muscles, having solved thereby problems of the sexual sphere;
- to smooth symptoms of the climacteric period.
Exercises are easily feasible and do not demand a lot of time. The main secret of success — systematicity and smooth building of loading. The positive result can be observed in a week of occupations. The complex effectively supplements medicamentous therapy, and at an easy form of pathology can be applied as the only means of correction.
Indications and contraindications
The gymnastics across Kegel is appointed by experts in the following cases:
- at an easy, drop form of incontinence when urine flows during the sneezing, cough;
- for restoration of a tone of intimate muscles;
- in complex treatment of prostatitis and sexual dysfunction at men;
- at involuntary urination at pregnant women and the given rise women;
- at physical activities (raising of the weights) leading to weakening of muscles of a small pelvis.
Read also whether it is possible to do Kegel's exercises at pregnancy and also after the delivery.
Also there is a number of pathologies and states at which exercises are contraindicated. To it belong:
- the undergone recently band operations and injuries in a stomach;
- new growths in bodies of a small pelvis;
- any oncological diseases;
- inflammatory or infectious diseases of an abdominal cavity;
- prolapses of pelvic bodies;
- hemorrhoids in an aggravation stage;
- sharp heart and vascular diseases.
In the presence of the above pathologies of a training will not bring desirable result and can do much harm to an organism.
How to find the necessary muscles
Before starting trainings, it is necessary to learn to find and feel bodies of a pelvic diaphragm.
Get acquainted with effective asanas of yoga at hemorrhoids and rules of their performance.
For this purpose get up at a mirror that the area of a groin and a stomach were visible. Strain muscles of anal pass as though you want to hold gases, count up to 5, and relax. Now try to feel muscles by which urine removal keeps.
At men during exercise the genital will slightly be tightened up, at the same time muscle tissues of a stomach have to remain are immovable. It is simpler to women to find intimate muscles. They can implant a finger between vagina walls, and internal effort to try to squeeze it. It is also possible to be trained during the urination, trying by effort to constrain a stream. At this moment it is possible to feel target muscles as much as possible.
Preparation for performance
For performance of charging special conditions and equipment are not required. The main thing — the convenient location of a body allowing to experience wholly muscles.
Important! The bladder by the time of the training has to be completely devastated, otherwise there is a probability of hit of an infection in bodies of an urinary system.
The most effective loading is provided by 5 main positions:
- lying on a back;
- on a stomach;
- having crossed legs in a lotus pose;
- vertical position with cultivation of legs at the level of shoulders;
- being kneeling with the emphasis on elbows.
Main exercises
The basic complex is made by 3 main exercises which are combined with each other and provide full-fledged load of muscles.
Compression, or tension
This type of exercises assumes cyclic compression of the muscles which are responsible for an urination stop. Classes are given step by step with the subsequent increase in an interval and the number of reductions. On steps this process looks so:
- Slowly strain muscles as though you want to suspend urination.
- Count slowly up to 5. At uncontrolled incontinence of urine if there are difficulties, it is possible to begin with 2–3 sec., and then to pass gradually to more difficult stage.
- Relax also slowly.
Gradually time of compression needs to be finished to 20–25 seconds and to do 30 repetitions daily.
We recommend to you to learn Chi kung about the Chinese gymnastics.
Reduction
Serial compression of muscles with the subsequent relaxation at the fastest speed is the cornerstone of this exercise. The main objective — maintenance of rhythm and increase in speed of reductions. Exercise so is done:
- Quickly strain intimate muscles and detain in such situation a couple of minutes.
- Repeat exercise at faster speed.
On average in a day it is necessary to do 3 trainings on 10 repetitions.
Pushing out
For the giving birth women the exercise is more clear as the muscles which are pushing out a fruit during attempts are involved in it. Men can compare this equipment to the act of defecation when there is a pushing out of stool.
Important! It is necessary to train muscles systematically and by all means in that sequence which is described above: at first compression, then reduction, and in conclusion — pushing out.
The essence of exercise is as follows:
- Strain pelvic muscles (feel them).
- Make the pushing-out movement, as at depletion (tuzhtes).
- Slowly relax.
At the initial level it is possible to do 10 slow repetitions, gradually increasing the pace and the number of trainings. The full cycle has to consist of 30 repetitions daily.
Video: technology of performance of 3 main exercises at urine incontinence
What it is possible to add to gymnastics
For strengthening of effect it is possible to add several exercises of LFK which are well combined with the Kegelya equipment to the above trainings:
- In an initial position of a leg at the level of shoulders, we put palms on buttocks. Further it is serially squeezed, and then we relax pelvic muscles, kind of pulling in them.
- We go down on all fours with the emphasis on elbows, we strain muscles of a pelvic diaphragm, involving them, then weakening.
- Lying on a back, we part the legs bent in knees with heels resting against a floor a little. We squeeze muscles, tightening them up. The right hand at the same time is under buttocks, left — fixes a stomach and controls compression force.
Whether you know? In ancient times for strengthening of intimate muscles the eggs and balls turned from a stone and nephrite were used. Today, thanks to A. Kegel and modern technologies, for this purpose of the woman use innovative exercise machines: balls, cones, expanders and also the pneumatic devices equipped with manometers and vaginal cameras.
- We sit down directly, we cross legs. We strain and relax muscles, watching a bearing.
- In a position standing we part legs to the level of shoulders, we rest hands against knees. We pull in target muscles in the direction up.
Widespread mistakes
That the gymnastics brought benefit and helped to get rid of a problem, it is necessary to study the following rules of its performance:
- loading should be increased step by step, adding 5 exercises every week;
- it is not recommended to carry out more than 30 repetitions for one approach;
- it is regularly as admissions will affect already achieved at once necessary to be engaged;
- only basin muscles, but not buttocks or hips have to be involved in process;
- you should not refuse occupations if the result is achieved, however loading can be lowered from 30 repetitions to 15;
- it is desirable to do exercises in a quiet situation that nothing prevented to focus on technology of exercises.
Important! It is strictly forbidden to train in soul or a hot bathtub. In heat the vessels extend that HELL and small hemorrhages in fabrics threatens with increase.
In the absence of direct contraindications the Kegelya complex is absolutely safe, however if during the training the discomfort, pricking is felt, surely address the expert. Consultation is also necessary if a problem with urine incontinence not superficial and demands drug treatment.