Body-building

Exercises to strengthen the bladder: rules and examples for adults and children. Weak bladder in women and men - treatment with pills

To understand why strengthening the pelvic floor and bladder muscles in women is important, it is necessary to understand the etiology and pathogenesis of the disease. The main link in the development of urinary incontinence is the loss of tone by the muscles and ligaments that support the neck of the organ, which, in a state of tension, shifts to the lower sections and is unable to completely block the exit of the fluid. The result is involuntary urination. The weakness of the bladder in women is due to a combination of factors, among which are:

tissue damage during labor;
anatomical features of the structure and location of the pelvic organs (rectum, uterus, urethra, etc.);
chronic infections, which leads to frequent urination and disruption of the functioning of the organ;
abdominal hernia and constipation;
lung diseases accompanied by persistent cough;
varicose veins of the lower extremities;
surgical interventions on the pelvic organs;
postmenopausal period.

At risk are multiparous women whose labor activity was carried out naturally and was of a rapid, or, conversely, protracted nature. In this case, the muscles of the bladder do not provide a hermetic overlap of the lumen of the organ, which is explained by their stretching and rupture, followed by replacement with connective tissue.

Basic diagnostic methods

A weak bladder in women is manifested by the involuntary release of urine with little physical exertion, coughing, sneezing or laughing. Dysfunction occurs due to weakness of the sphincter of the bladder. To diagnose the severity of the condition, the frequency and duration of urges, concomitant pathologies of a gynecological, surgical and therapeutic nature are revealed. When making a diagnosis, age, number of births are taken into account and the following types of examinations are carried out:

neurological tests that determine brain activity and motor skills of the lower extremities;
Ultrasound of the pelvic organs, which helps to identify the features of the anatomical structure and determine the volume of residual urine;
rectal examination;
palpation of the anterior wall of the vagina;
uroflowmetry - urinary stress test;
hormonal status;
general analysis or culture of urine to determine the bacteriological component.

As a result of the examination, diseases, for example, of a neurological or infectious nature, which are accompanied by a violation of urge control, can be detected. To strengthen the muscles of the bladder, complex treatment and special exercises are prescribed.

Physical activity is the key to health

The normal functioning of the lower pelvic organs is predetermined by their correct anatomical location, and only strong, elastic muscles provide the necessary support.

Special exercises will help to strengthen the muscles of the bladder, but it should be remembered that you need to train the muscular-ligamentous apparatus regularly, and the first results will be noticeable after 3-4 weeks.

Bladder exercises are aimed at keeping the muscles in a tense static state and creating support for the pelvic organs. Each task is repeated 5–8 times, while it is necessary to monitor breathing and relax after a block of physical activity.

Starting position - lying on your back.
- tighten the muscles of the perineum and lower abdomen; hold the tension for 5-8 seconds, then relax;
- bend your knees, feet firmly pressed to the floor;
- tighten your muscles and gradually straighten your legs, without relaxing, return to the starting position;
- tighten the muscles and alternating legs, pull them to the stomach;
- hold a small ball between your bent knees and lift your pelvis, move to the right, to the left;
Starting position - sitting on a chair or stool.
- put your hands on your waist, straining the muscles of the perineum and abdomen, alternate between walking and rubbing movements;
- raise both legs at the same time, stay in this position for 8-10 seconds; to facilitate the task, you can rest your hands on the seat;
- relax the shoulder girdle and round the back; tighten the muscles of the inguinal zone, linger in this position;
- take the position of a rider, sitting on a roller, twisted from a towel or bedspread; when exhaling, squeeze the device with effort, while inhaling, relax.

By exercising daily, you can achieve impressive results. Strengthening the bladder is carried out at work, in transport, while in line or doing routine household chores. Contract your groin muscles whenever possible, including your abs. Gymnastics is especially effective if you have a bag in your hands, for example, with groceries.

Therapeutic measures

The goal of treatment is to restore support for the bladder neck, increase the capacity of the organ, and reduce the intervals between emptying acts. In most cases, the disease is corrected by taking medications and physiotherapy. It is possible to treat with surgical methods only if a severe degree of urinary incontinence is detected and if the therapy is ineffective.

How to strengthen the bladder and muscles in women with folk remedies? The answer to the question worries many patients, but it is important to understand that the main way to improve the quality of life is to fulfill medical prescriptions and change behavioral habits.

Treatment measures include a set of measures:

Therapy with specific drugs, the action of which is aimed at regulating urethral and cystic pressure, as well as reducing detrusor hypoxia.
Relief of chronic inflammation of the urinary system. The therapeutic scheme includes antibiotics, natural immunomodulators, hormonal drugs, herbs, probiotics and tranquilizers, for example, Afobazole tablets.
Correction of body weight, since extra pounds increase intra-abdominal pressure and contribute to the displacement of the pelvic organs. It is very important to change the diet, which plays a primary role in strengthening muscles and restoring bladder function. The use of spicy and fried foods, carbonated drinks, strong coffee and tea increases diuresis, contributing to constipation. Give preference to low-calorie foods: fruits, fresh salads, steamed vegetables, and traditional cereals, which are recommended to be consumed in the morning. Sour-milk products are good - cottage cheese, sour cream, natural yoghurts, as well as lean poultry meat and lean sea fish.
One of the components of the treatment of a weak bladder is daily physical activity: running, swimming, fitness with a light load.

How to strengthen muscles in old age? In addition to drug therapy, urinary retention devices, vaginal cones and support corsets designed for both men and women have been successfully used. Effective physiotherapy procedures that stimulate the muscle fibers of the pelvic floor and restore innervation. The best exercise for strengthening the muscles of the bladder is walking on tiptoes with synchronous contraction of the sphincter. During classes, all muscle groups come into tone. With good motivation and compliance with medical recommendations, an improvement in the condition is observed in the predominant number of patients!

is a serious and delicate problem that reduces the quality of life. Pathology occurs under the influence of various causes. But regardless of the etiology, it is possible to reduce the severity of the disease or completely eliminate it with the help of exercises aimed at strengthening the muscles of the pelvic floor.

How to strengthen the muscles of the bladder for a woman is a question that requires a comprehensive and detailed consideration.

The bladder is a hollow organ that stores urine. When urine begins to stretch the walls of the bladder, a person experiences the urge to urinate. That is, the emptying of the bladder in an adult healthy person is a complex physiological process, which involves not only the organs of the urinary system, but also the nervous system. Therefore, a person can control the urge to urinate, hold urine if necessary.

With incontinence, urine is released involuntarily, without a previous urge or with a sudden strong urge.

To overcome the problem that has arisen, it is necessary to present in general terms the structure of the organ and the process of urine excretion.

Urine is held in the bladder by two sphincters:

the first, located in the neck of the bladder;
the second, located below, in the middle part of the urethra.

The first sphincter is responsible for the direct emptying of the bladder: it compresses its walls, thereby ensuring the ejection of urine. A person cannot consciously control the work of this sphincter.

The second sphincter, on the contrary, allows a person to control the process of emptying by holding the stream of urine. With the contraction of the sphincter, the opening of the canal is compressed, and urine cannot come out.

The impact on the second sphincter is provided by the pelvic muscles: they are easy to feel if you interrupt urination for a few seconds. Strong muscles easily hold urine in physiologically acceptable volumes. If the muscles are weak, urine will come out.

Causes and symptoms of incontinence

The etiology of incontinence is varied. It is not always possible to speak of incontinence as a pathology: if the bladder is full, urine will sooner or later come out even with the expressed efforts of a person to prevent this.

Pathological causes arise under the influence of a certain factor or its consequences. Statistically, women experience urinary incontinence more often than men. This is partly due to differences in the anatomy of the urinary system: in women, the urinary canal has a shorter length (up to 4 cm, while in men - up to 30 cm), and a greater width (up to 10 mm, in men - up to 7 mm). In order for the sphincter to keep urine in the short and wide urethra, stronger muscles are required.

Pathological causes are due to:

somatic pathologies (diabetes mellitus, heart failure, constipation, hormonal disorders, stroke, infection);
taking medications;
trauma (childbirth, surgery).

The clinical picture of urinary incontinence depends on the type of disease. The main symptom of the pathology is the direct excretion of urine without human control.

In the stress subtype of urinary incontinence, an increase in internal pressure is preceded by an increase in internal pressure as a result of laughter, sneezing, and sports. Stress in the classical sense of the word (fear, excitement) can also provoke the release of urine. At the same time, he can not only provoke an ailment, but also aggravate it if a person is worried because he can urinate in the presence of people, at the wrong time. An important feature of this subspecies of the disease is that often there is no pronounced urge before emptying the bladder.

In urge incontinence, the urge comes on suddenly and is so unbearable that the person cannot hold back urine or run to the bathroom. At the same time, the bubble is rarely completely filled, sometimes the amount of its contents is only a few tens of milliliters, despite the fact that the maximum capacity of the bubble reaches 1 liter (on average 400 - 700 ml).

There is also a mixed form, when there are manifestations of both stress and urgency incontinence.

strengthening

The need for treatment of urinary incontinence syndrome is obvious. Depending on the cause that provoked the development of the disease, the pathology can progress, reducing well-being and mood.

Incontinence is not life-threatening, but it is unfavorable for the emotional state and also increases the risk of urinary tract infections.

Important! In order to understand whether there is a need to train the muscles of the bladder, you need to keep a special urination diary for at least three days, recording in it the time and approximate volume of urine, the severity of the urge.

Normally, the intervals between emptying should be at least 2.5 hours, that is, about 8 times a day. At night, a person should not wake up because of the urge.

Pelvic floor muscle training will help control urges and increase the intervals between urination if they are less than 2.5 hours.

But you should not self-medicate: a visit to the doctor provides for a diagnosis before prescribing treatment. Identification of the cause of the syndrome makes therapy more effective, for example, urinary incontinence may occur due to somatic pathology, the treatment of which requires drug therapy or surgery.

To have an idea of how the treatment is going, you need to consider the most common points of the therapy plan.

Medicines

A specific drug and regimen should be prescribed by a doctor. As a rule, drugs require long-term administration.

The purpose of medical treatment:

elimination of spasms;
containment of frequent urge to urinate;
an increase in the time intervals between emptying the bladder.

In order to treat the strengthening of the bladder, the following is prescribed:

Oxybutynin;
Flavoxate.

Sometimes a doctor may prescribe medications to a patient that were not originally intended for the treatment of diseases associated with the process of urination.

But the work of their active substances also affects urination:

Clenbuterol;
Ephedrine;
Propantheline.

As a rule, these drugs have a long list of side effects, so it is strictly forbidden to take them without medical supervision.

Depending on the cause of urinary incontinence, drug therapy can be supplemented with drugs for etiological treatment:

with an imbalance of the endocrine system, hormonal drugs help;
with infection - antibiotics;
with emotional stress - sedatives.

Kegel exercises

Kegel exercises are highly proven to strengthen the pelvic floor muscles.

But in order to feel a pronounced effect, you need to practice regularly, strictly following the technique:

Exercise: alternately smoothly raise and lower your legs 90 degrees.
Starting position: standing with the ball sandwiched between the legs, above the level of the knees.
Exercise: walk slowly so that the ball does not fall out.
Starting position: standing, resting your hands on the back of a chair opposite.
Exercise: squat, spreading your knees to the sides.
Starting position: lying on your back.
Exercise: bend your legs at the knees, keeping your feet together and slightly spreading your knees, hold in a stationary position for a few seconds, then lower your legs.

The number of repetitions and repetitions depends on the individual characteristics of the person. You need to repeat the exercises until muscle fatigue, tension.

Advice! If a person does not have the opportunity to perform a set of exercises, you can strain and relax the muscles of the pelvic floor 100 times throughout the day.

You can supplement exercises by strengthening the muscle bottom in the following ways:

deliberately delaying the time of emptying the bladder so that the intervals between urination are gradually increased by at least a few minutes;
during urination, reduce the sphincter, interrupting the stream of urine for a few seconds, gradually increasing the time interval.

Important! Urinary retention exercises should not be performed with urinary tract infections.

Food

Nutrition for urinary incontinence is adjusted in such a way as to save a person from constipation and exclude foods that produce a diuretic effect.

These products include:

watermelon;
grape;
coffee;
strong tea;
spices and spices;
celery;
asparagus;
chocolate.

Nutrition should be fractional, including enough fiber. It is important to establish a proper drinking regimen: a person should consume at least one and a half liters of fluid per day, and if he reduces this amount to reduce the risk of involuntary urination, he harms the body.

How age-related changes affect the female body: "".

Folk remedies

For incontinence, alternative medicine recipes can be used. But in order for the treatment of folk remedies to be safe, you must first consult a doctor.

This is especially true if a person has chronic pathologies of the liver and kidneys:

A decoction of corn stigmas
Ingredients: corn stigmas (2-3 tablespoons), 500 ml of boiling water.
Preparation: pour boiling water over the stigma and leave for 2 hours.
Usage: twice a day for half a glass.
Dill seed infusion
Ingredients: dill seeds (2 tablespoons), boiling water 400-500 ml.
Preparation: pour seeds with boiling water and leave for 2-3 hours.
Usage: 200 ml. infusion per day.
Bird cherry compote
Ingredients: dried bird cherry berries, water.
Use: replace tea and other hot drinks with compote.

Important! The duration of the course is determined individually. As a rule, it should not last more than 2 weeks, after which you need to take a break. In order not to interrupt the treatment, you can alternate different recipes.

With the right and systematic approach, the prognosis is favorable. To consolidate the effect obtained, it is necessary to adhere to the rules of a healthy lifestyle, avoid stress, hypothermia and infections, eat right and strengthen the pelvic muscles with the help of special exercises and an active lifestyle.

The adult bladder normally has a volume of about half a liter, but if necessary, it can stretch a little. At the same time, the frequency of the urge to excrete urine increases. In diseases of the bladder, its volume may decrease.

If inflammation occurs, the need to urinate appears even with a low content of urinary fluid. So, how to strengthen the bladder so that there is no need to run to the toilet often? First of all, it is necessary to find out the reasons for the decrease in the size of the organ and undergo the necessary treatment to help eliminate urinary disorders.

The causes of the development of pathologies of the urinary system are very diverse - from hypothermia to malignant neoplasms. But also an increase in the frequency of urination is due to changes in the human body due to age.

More often, this problem manifests itself in patients with prolapse of the bladder, which is associated with a decrease in muscle tone. Weakening of the muscles of the pelvic floor and bladder provokes involuntary excretion of urine with slight pressure and tension of the abdominal wall - when sneezing, laughing, coughing.
The causes of urinary incontinence of varying degrees, in addition to bladder disease, are other factors:

complicated childbirth;
consequences of cystitis;
change in the physiological position of internal organs;
menopause;
excessive physical activity;
hypothermia.

Also, after childbirth, the tone of the muscles of the urinary system may decrease. Muscle recovery takes time. You can speed up the process through special exercises and the use of medications.

Symptoms of a Weak Bladder

One of the most obvious signs of weakening of the muscles of the bladder is involuntary urination. Doctors call additional symptoms of weakness signs that are characteristic of certain diseases:

constant feeling of a full bladder, accompanied by an urge to go to the toilet;
the appearance of pain during urination.

These symptoms will help determine the underlying disease, and timely prescribed treatment will quickly eliminate the unpleasant manifestations of weakening of the bladder muscles.

How to strengthen the bladder

How to help with urinary incontinence caused by somatic pathologies? It is necessary to take measures to eliminate this symptom. To do this, you can do therapeutic exercises aimed at restoring the tone of the muscles of the pelvis and perineum.

Medical treatment

Medicines should be taken only when absolutely necessary, only a doctor should diagnose a disease of the urinary system and prescribe a course of treatment.

The use of drugs to strengthen the bladder is advised only when other methods have not brought the desired result. These drugs include drugs containing oxybutynin, as well as antimuscarinic agents.

The composition of complex therapy may include:

hormonal medications;
adrenergic agents.

How to strengthen the bladder for a woman? Hormonal drugs can provoke a violation of the menstrual cycle or lead to significant hormonal disorders, patients prefer vitamin complexes with minerals, specially designed exercises to train muscles and strengthen the sphincter of the bladder, folk recipes.

A set of exercises

A combination of several methods contributes to strengthening and increasing the tone of the muscles of the bladder. An important part of this complex is therapeutic gymnastics (LFK).

To achieve a positive and quick effect, it is necessary to regularly perform exercises for the bladder. These exercises are based on alternate tension / relaxation of some muscle groups, in particular the perineum. As part of gymnastics, it is also recommended that you lean forward while sitting on a chair or standing.

Strengthening the muscles and training the bladder consists of several categories of exercises:

Rapid reduction. This exercise strengthens the muscle fibers of the bladder, helps women get rid of intimate problems by strengthening the walls of the vagina. Alternate tension and relaxation of the muscular apparatus of the perineum allows you to quickly achieve a positive result.
Slow contraction of the muscles of the perineum allows you to more effectively train the muscular apparatus. But at the same time, you should reduce the time of the exercises, because excessive loads can cause negative consequences.
Pushing exercises for the bladder. These movements mimic childbirth or the act of defecation.
Bladder weakness in women also responds well to ball exercises held by the hips or knees.

Exercises to strengthen the bladder for women of middle and older age must be dosed and carefully monitored for well-being, since excessive physical activity can further damage the muscular apparatus of the internal organs, the tissues of the genitourinary system. You can perform exercises using a special simulator, which, in addition to physical, has an electrically stimulating effect.

Kegel exercises

In order to strengthen the bladder, doctors recommend regularly performing a set of Kegel exercises. This technique is effective both in the first stages of incontinence and in severe cases.

The first exercise is a slow tension of the anus, the muscles of the perineum. The state of tension is held for a couple of seconds, after which you can relax the muscles. It is enough to repeat the exercise for 1 minute. It can be done while standing at a bus stop or in an elevator, sitting in a car or in an office room.
The second exercise should be done in the supine position, face up. We raise our legs at a right angle, first the left, then the right. Further, the angle changes, the legs should be raised 45 degrees from the floor. The third time, the legs are raised 30 degrees in relation to the floor. Raising one leg, it should be fixed for 4-5 seconds, lower and raise the other.
Kneeling, perform squats to the right and left sides. You need to stay in the squat for five seconds, repeat the exercise in each direction 5 times.
Standing, lean forward, trying to touch the floor with your hands.
Lying face up, spread your bent legs to the sides as much as possible, feet should be tightly closed.
Squats with legs apart. The exercise is repeated about 10 times.
Performing the following exercise, you need to net on the mat, stretch your legs forward, rest your hands on your knees and, bending forward, slide your hands to your toes. In a deep slope, it is necessary to linger for a while and return to its original position. Repeat - 10 times.
Charging with the ball, lying face up. The ball should be well clamped between the knees. Raising the pelvis, you need to swing to the right and left, 8-10 times in each direction.
Walking with a ball between the thighs for several minutes.

A positive result will be noticeable in about a month with daily gymnastics. In this case, an important factor is the control of fluid intake. But this does not mean that you should reduce the amount of water you drink per day to a minimum - this can provoke the development of dehydration. It is enough just to control the amount of fluid you drink and urine output.

Folk remedies

It is possible to strengthen the muscles of the bladder faster when the main treatment is combined with some folk remedies. The most commonly used:

yarrow;
plantain;
hypericum herb;
digitalis;
leaves of mountain ash, willow, ash, viburnum;

The preparation of medicines from herbal ingredients requires adherence to technique and dosage. The use of too concentrated decoctions of herbs or exceeding the recommended dose can lead to a negative result and deterioration of the bladder.
Therapy with folk remedies is carried out after consultation with the doctor and under his supervision. How to prepare decoctions, infusions from plants:

10 g of dried yarrow inflorescences should be poured with a glass of clean water and brought to a boil. The broth is infused for 60 minutes, and before use it must be filtered. Take this remedy three times a day for half a cup (100 g).
It is necessary to prepare the dried leaves of the following plants: ash, mountain ash, elm, viburnum. A tablespoon of the collection should be poured with a liter of boiling water, left to infuse for a while. The product is taken chilled.
50 g of dried sage leaves are poured with a liter of hot water. Reception mode - 100 g (half a glass) after meals, three times a day.
The next remedy is prepared at one time - the peeled half of the onion is dried, finely chopped, poured into hot boiled water, mixed thoroughly. The infusion should be drunk at a time.
Plantain tea. Unlike previous recipes, fresh leaves are used here. So, one sheet is poured with boiling water (200 g), infused for 60 minutes.

Additional ways

Too frequent need to urinate introduces significant adjustments to the daily routine that can interfere with the usual rhythm of life. A weak muscular apparatus of the bladder can interfere with sports training, a meeting in the office, and public transport.

In order not to have to get up to the toilet in the middle of the night, it is recommended to eat a tablespoon of honey before going to bed, which helps to relax the muscle fibers of the bladder.
To reduce the discomfort of the symptoms of a weak bladder, experts strongly recommend following a few guidelines:

reduce physical activity;
clothing should be light and comfortable;
maintain water balance - you need to drink filtered water or herbal teas throughout the day;
lower back, legs should be kept warm, not exposed to hypothermia;
use urological pads to eliminate the unpleasant smell of urine and retain moisture.

During the treatment, the bladder gradually strengthens, the frequency of urges decreases. In this case, you can start training to increase the time intervals between urination. But don't wait too long. At first, 5 minutes is enough, gradually this interval increases, which significantly strengthens the bladder and its tissues.

In order to strengthen a weak bladder, urologists recommend sticking to a diet that helps to normalize the functioning of the urinary system. Diet helps to eliminate excess weight, which also has a negative effect on the bladder.

To normalize the bladder, it is necessary to increase the amount in the daily diet:

white fish of low-fat species;
pumpkin seeds;
herbal teas.

It is recommended to consume foods rich in zinc (Zn):

seafood;
sunflower seeds;
various cereals;
red fish.

Providing the body with vitamins is not in last place, and it is better to get them from natural products:

various nuts;
wheat oils;
green vegetables.

Everyday meals should be organized in such a way as to minimize the use of dishes containing spices, since spices and seasonings have a diuretic effect on the human body.
It is highly advisable to give up certain foods and drinks:

coffee;
alcohol;
fresh celery;
asparagus;
carbonated drinks;
watermelon;
grape.

If frequent urination is associated with surgery, the nuances of the diet should be discussed with the attending doctor. It is recommended to follow the diet until the expected result is achieved and there is a noticeable improvement in the condition.

Specialists in therapeutic gymnastics advise paying attention to yogic asanas, which can also strengthen the bladder and eliminate the need to go to the toilet often. But this type of exercise also needs professional supervision. The first classes are best done under the guidance of a yoga master.

The gymnastic complex according to the Kegel method is common among physiotherapeutic appointments, both for women and men. One of the reasons why men can exercise is urinary incontinence. This pathology is extremely unpleasant and significantly interferes with life.

It does not carry any danger to life, but it is extremely unpleasant socially. Incontinence is a direct and formidable indicator that the basic principles of the central nervous system, or the control of muscle groups, are violated.

In contact with

What is urinary incontinence

At its core, urinary incontinence is the act of involuntary urination from the urethra, which is not amenable to conscious control. This the problem is delicate for men and causes a large number of psychological problems, according to which, in the future, it is also difficult to visit a doctor for treatment, and this exacerbates the pathology.

The development of incontinence is possible both as an independent disease, and as a manifestation of some other pathology in the body or changes associated with the aging process.

How gymnastics will help with this pathology

Urination is a mind-controlled process and the work of the pelvic floor muscles is also largely related to the control of the higher parts of the central nervous system. With weakening of the muscles of the ureter or other pathologies, incontinence occurs, and to combat it, the Arnold Kegel technique is an excellent option for additional therapy. She helps men by working out the muscles of the perineum and the man regains control over such an intimate process.

During charging, there is an increase in blood flow in the pelvic area, which allows you to more saturate the muscle tissue with the necessary elements. And this gives an increase in tone, elasticity and control over muscle tension. With improved tissue nutrition, acceleration of the transmission of nerve impulses is also observed., that is, control from the central nervous system occurs without delays and obstacles.

How muscles are determined for future training

Before you start performing with urinary incontinence, you need to determine which muscle you need to train. The search phase is part of the start of physiotherapy, without which it is impossible to perform the Kegel exercise correctly.

The desired muscle is the pubic-coccygeal and you can feel its localization using one of two methods, while the first has two options:

The easiest way, in which the search for muscle is performed when visiting the restroom for small needs. The bottom line is to purposefully interrupt the stream, and then restore and even strengthen it. At the same time, the same muscle will tense and relax, which you need to feel well and remember its location, so as not to be mistaken during charging in the future.
Another adaptation of the same method - in free time, with an empty bladder, is performed, as if an attempt to "squeeze" urine out of oneself, for which the desired muscle will again be tensed.
For this option, you will first need to achieve a fully erect state and in it try to strain the muscles of the perineum, trying to make the penis seem to “bounce” or “tremble”. When the result is obtained, you just need to remember which muscle was tensed for him, it was she who was pubic-coccygeal.

What to do before charging

Provides a preparatory stage, without which it is not possible to carry out charging. It includes three points that are performed once and one before each workout.

Disposable preparation items:

Choosing a comfortable place in the house. It should be comfortable for a man so that no one distracts him during gymnastics, so that the space around him is free from furniture and any interior items that interfere with the exercises.
Choice of mat for gymnastics and towels. Yoga mats are best, but you can use any analogue instead. A towel should be in case you need to put it under your lower back for convenience.
Determining the location of the muscle. For this, there are special methods discussed earlier.

Before each session, you must:

going to the restroom to empty the bladder. After all, the pressure of urine will interfere with charging, and it will harm more than help the health of a man.

How to properly perform with incontinence

Kegel exercises for men with urinary incontinence must be performed in compliance with a number of rules.

This list includes:

during the entire charge, breathing is calm, even and deep. There should be no retention of breath during exertion or concentration;
exercises are performed with an empty bladder. This item is especially important to avoid the possibility of developing a pathology such as cystitis;
charging is carried out measuredly, each movement is smooth. Any sudden movements can cause injury;
duration of gymnastics - at least 15 minutes a day;
involvement of any muscle other than the pubococcygeus should be kept to a minimum;
gymnastics is carried out with a periodic change in body position, for the greatest effectiveness.

Kegel exercise to strengthen the male bladder

In order for the Kegel exercise to strengthen the urinary tract for men to give the expected result, it is necessary to perform it correctly. However, given the variety of exercises developed by the professor, the correct choice of the exercise itself is of primary importance.

Here is the method of the complex:

Initially, the man stands with his legs apart shoulder-width apart, his palms rest on his buttocks. He makes circular movements with his pelvis so that the body does not deviate and the back remains straight. During the "outlining" of each circle, you need to strain the pubic-coccygeal muscle as much as possible.
A man should lie on his stomach, bend one leg at the knee and alternate tension and relaxation of the intimate muscle, as if trying to push something out of the body. Then similar actions are carried out with the second bent leg.
For the exercise, the man sits on the floor and crosses his legs. In this position, it is required to contract and direct the muscles of the perineum back, forward, up and down. During movements, the back is kept straight, breathing is free.

Common Mistakes

At first glance, it seems that doing Kegel exercises for urinary incontinence is quite simple, but there are a number of mistakes that men make quite often and because of this they do not get the desired result.

These errors include:

the use of a technique for determining the localization of a muscle, as the main exercise in all gymnastics or as the only one. Such actions can lead to an increase in external pressure on the prostate gland, which will adversely affect its functioning;
performing muscle contractions in only one position, most often lying down. This option makes the exercises easier to perform and less fatiguing, but at the same time it drastically reduces performance;
breaks in training. An important aspect is the daily implementation of a set of exercises. If a man takes breaks or forgets to do gymnastics, if he gets the effect, then much later than he was originally supposed to.

Contraindications

Exercises for men and children with urinary incontinence have their own contraindications for implementation.

These include:

the presence of an inflammatory process affecting the organs of the genitourinary system, occurring in the phase of heat;
chronic cardiovascular pathology of any genesis, which is in the acute phase;
the final stage of prolapse of organs located in the small pelvis;
some kind of pathology related to the oncological profile and localized in the pelvic area;
a recent perineal injury or surgery affecting this area.

It is extremely important to exclude all these contraindications before treatment with gymnastics is started, and without visiting a doctor this is impossible.

Useful video

Simple exercises for both sexes for urinary incontinence:

What treatments complement gymnastics

Gymnastics is not the only possible treatment option for incontinence in men, it is only one of the physiotherapy procedures used. BUT together with drug therapy(prescribe alpha-blockers, 5-alpha-reductase blockers, psychotropic drugs, anticholinergics, antispasmodics, or tricyclic antidepressants).

Along with this, other types of physiotherapy can be used, which are individually selected for the patient at the discretion of the attending physician. And in the absence of the effectiveness of conservative treatment, gymnastics can be an addition to the recovery period after surgical therapy.

If a man pays attention to the problem in a timely manner and begins Kegel exercises to strengthen the bladder, in combination with the medication prescribed by the doctor, he will quickly recover. The main thing - don't put off seeing a specialist because of embarrassment, since only he can help to make the most correct set of physical activity and full-fledged drug therapy.

One of the most popular and relevant non-drug methods of light or drip therapy 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.

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.
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.

It is not recommended to carry out with urinary incontinence with a filled or partially filled bladder, intestines. Ignoring this rule can lead to pain in the lower abdomen.
It is necessary to carry out gymnastics at the primary stage in a horizontal position. This is necessary to feel the necessary concentration.
It is not recommended to hold your breath during exercise. It should be calm and uninterrupted.
It is important during gymnastics not to strain the abdominal muscles. The same applies to the hips and buttocks.
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 perform

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.

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.
rest your head on your hands. Then tighten your pelvic floor (muscles) up and in.
Lie on your stomach. Bend your legs at the knee. Alternately tense your muscles and relax.
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.
Sit down and cross your legs. Your back should be straight at this point. Tighten your muscles up and in, mentally imagining that your legs are off the floor.
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.