Exercises

"Fitness" for the bladder: Kegel exercises and other types of training. Strengthening a weak bladder in women

A weak bladder is more common in the fairer sex, as this is due to the peculiarities of the anatomical structure.

This topic is especially relevant for older women. Bladder problems cause significant discomfort in everyday life. To deal with such a problem, you first need to figure out what caused such a violation. And only then start solving the problem.

Provoking factors

The bladder is an unpaired muscular organ of the urinary system. It is a container in which urine coming from the ureters accumulates. After filling the bladder in the body, certain receptors located on its walls are triggered. The receptors send signals about the overcrowding of the organ to the brain, which in turn signals the need to urinate, which manifests itself in a feeling of some heaviness in the bladder area.

After emptying due to nerves and contraction of the muscular walls and sphincter, the size of the bladder decreases. Then the process is repeated. As soon as the well-coordinated process of all organs and systems involved in the urinary process is disturbed, a person begins to have problems with the process of urination.

If the tone of the sphincter of the organ is weakened, involuntary urination can occur due to coughing, strong laughter, heavy lifting, etc.

A weak bladder in women can be caused by the following factors:

Hormonal changes in the body during menopause.
Pregnancy period. The muscles of the perineum during the bearing of the child weaken. Unlike men, who have a small intestine above the bladder, women have a uterus. The child displaces the internal organs and they, like the fetus, begin to put pressure on the bladder. Hormonal changes in the body of pregnant women also provoke incontinence.
Diseases of the bladder, for example, cystitis.
Irritation of the bladder under the influence of great stress or fear.

Knowing how to strengthen the bladder will allow you to maintain women's health for a long time.

Muscle Strengthening Exercises

Training the muscles of the pelvis and perineum is a rather laborious process, but the results are worth it. You can feel the muscles of the perineum and understand how developed they are at the time of visiting the restroom. In the process of urination, you need to try to stop the stream of urine. The more difficult it is given, the weaker the muscles.

Relaxation and muscle tension will initially be difficult. The first results of training can be observed after about 3 weeks, provided that all actions are performed correctly and in good faith. Before proceeding, you should take into account the fact that after each exercise you need to take a 3-minute break.

You need to lie on your back on a flat surface and relax. Next, you should try to tighten the muscles of the pelvis and perineum and hold them in tension for about 5-6 seconds, and then relax and tighten again. The exercise is performed 5-7 times in a row without a break for rest.
An exercise to contract and relax the muscles, such as the first, but the legs must be bent at the knees, and the feet must be completely on the floor.
Body position - lying on the back. One leg is pulled up to the stomach and lowered (stretched). The exercise is repeated for each leg 5 times. At the moment of pulling up and lowering the leg, the muscles of the perineum should be tense.
The exercise is performed lying on your back with knees bent, between which a small ball is clamped. The technique is to turn the knees from side to side, slowly. In this case, the pelvis must be raised so that it does not touch the floor.
Squats holding on to the back of a chair. In this case, you need to spread your legs to the sides.

Another exercise that will strengthen the bladder can be performed anytime and anywhere. It does not require much effort from a woman. It is required to strain the muscles of the perineum and hold in this state for about 5-6 seconds, sitting on a chair (it is not recommended to lean on the back) or while walking down the street.

Other treatments

To strengthen the bladder in women, the doctor prescribes pills if the problem is associated with a disease of the urinary system.

Regardless of the disease, all medications should be prescribed only by a doctor.

Proper treatment is the key to a successful recovery. If the treatment was carried out incorrectly, then the disease can give complications to the reproductive organs or transform into a chronic form, which is very difficult to treat. In addition, if you try to cope with the problem on your own and use certain drugs uncontrollably, there is a risk of allergic reactions or other complications associated with intolerance to one of the components that make up the drug.

Drug therapy involves the use of antibacterial, anti-inflammatory, firming and hormonal agents. Physical therapy is also recommended.

Traditional medicine recipes are also often used for bladder problems. But treatment with folk remedies should also be carried out under the guidance of the attending physician.

A decoction of rue and wormwood will help strengthen and relieve the inflammatory process in the kidneys and bladder. Sage and chicory have the same anti-inflammatory properties. For urinary incontinence, you can prepare a decoction of dill seeds or a collection of violet, yarrow and wheatgrass herbs. Diuretic drinks are recommended to be avoided, so it is better to refuse tea and coffee.

In addition to the main treatment and performing strengthening exercises, a woman needs to adhere to the rules of personal hygiene, and also give preference to underwear made from natural fabrics.

They don’t think about the health of the bladder exactly until the organ starts to “be weird”. In women, the problem of urinary incontinence occurs about three times more often than in men: the anatomical features of the body affect. And although a weak bladder does not pose a danger to life, the symptoms of pathology do not allow you to lead a full existence. Every lady is supposed to know the basic techniques for strengthening the muscles of such a “whimsical” organ - this information will not be superfluous for sure.

Weak bladder - cause or effect?

Weak bladder muscles are the result of a woman's lifestyle. Pathology manifests itself through:

frequent urination;
nighttime urging due to a full bladder;
urinary incontinence.

A weak bladder is not just an unpleasant phenomenon. Almost always, it accompanies quite serious illnesses, among which the most common are urolithiasis, chronic cystitis and pyelonephritis. Also, such a symptom may indicate advanced osteochondrosis or intervertebral hernia. Alzheimer's disease and stroke are two more "reasons" for a weakened bladder.

Urinary incontinence mainly affects older women. Among the representatives of the professions, the most vulnerable are teachers and doctors, that is, women who quite often have to endure the urge to urinate. As a result, the bladder loses its tone and cannot function normally.

During pregnancy and childbirth, a natural stretching of the muscles occurs, due to which “embarrassment” is possible, especially at first after the birth of the baby. The danger persists during menopause, when hormonal changes in the body occur.

In case of bladder weakness and associated symptoms, it is recommended to undergo a medical examination. Women need to at least "visit" a gynecologist and a urologist. Often, against the background of problems with urination, serious pathologies are found that require urgent intervention.

How to strengthen the bladder in women? Kegel exercises

Urinary incontinence is uncharacteristic for women whose perineal muscles are well developed and in good shape. Therefore, it is enough to “pump up” to strengthen the bladder. Such gymnastics is useful not only for solving a problem, but also as a preventive measure: it is better to do it just in case than out of urgent need. There are no age restrictions for training; very young girls and even children can practice gymnastics.

There are several varieties of Kegel exercises, but they are all designed to train the muscles in the pelvic area. The general principle of training is as follows: you need to alternately strain and relax the muscles. A good effect is achieved with regular repetition of exercises several times a day; it is desirable to perform at least five contractions, gradually increasing their number.

You can create a training complex for yourself using:

Slow contractions. It is necessary to tighten the muscles, "dedicating" to this for three seconds, and then relax them for the same time. The process should be extremely slow: it is gradually recommended to increase the “load” to 5-20 seconds.
"Elevator". Each stage is conventionally called a "floor". On the first “floor” the muscles tighten, on the second they contract even more, etc. It is advisable to go through at least 4-5 stages, lingering on each for a few seconds. Having reached its maximum, you should go down the "elevator", that is, gradually relax your muscles.
Abbreviations. You just need to “play” with your muscles, quickly tensing and relaxing them.
Pushing. You will need to simulate the work of the muscles involved in childbirth or the act of defecation. Such attempts are very useful for strengthening the bladder.

You can perform Kegel exercises anywhere - in transport, at work, sitting in front of the TV. When the exercises become a habit, the training will become natural and will be carried out on the machine.

To determine which muscles to work, you should make an effort and stop urinating. Anything that is stressful at the same time, and requires training.

How to strengthen the bladder? Lifestyle Correction

The bladder is sensitive to a woman's habits. She may not even think about her behavior, considering it natural and normal, while the internal organs “decide” differently.

To improve your condition, you need to pay attention to such moments of the daily routine:

Food. For the bladder, zinc-containing foods are useful - red fish, shellfish, sunflower seeds and cereals. It is also necessary to ensure sufficient intake of vitamin E in the body: it is found in nuts and green vegetables. It is important to drink plenty of water and herbal teas. It is recommended to take care that the diet is not replete with spicy and spicy dishes that irritate the bladder.
Toilet schedule. To a healthy person, this may seem ridiculous, but with urinary incontinence, small trips should be strictly controlled. For example, you should set an alarm clock that every 2-3 hours will notify a woman about the need to visit the restroom even in the absence of a direct "instruction" of the body to urinate. Of course, if you want to go to the toilet before the signal is given, it makes no sense to restrain yourself, but you can’t skip the planned trips.
Complete emptying of the bladder. This is a prerequisite for keeping the body healthy. Women are advised to sit on the toilet for a few more minutes after the release of the main portion of urine: the contracted muscles will push out some more urine.
Lose weight. Extra pounds create unnecessary pressure on the abdominal cavity, including the bladder. If you can’t lose weight quickly, you need to at least make some efforts to do this - eat a balanced diet and move more. Little effect is better than none at all.

When strengthening the bladder, the main thing is not to give up. If the condition is neglected, and urinary incontinence does not allow you to leave the house once again, you can use a trick: insert a slightly wet tampon, which will slightly compress the urethra and restrain the release of urine.

Lucky are those women who thought in advance about the need to strengthen the corresponding muscles, while their weakening did not lead to unpleasant consequences. Prevention is the best choice. In the case of the bladder, it is never superfluous or premature.

IF YOU HAVE BLADDER PROBLEMS... EXERCISES TO STRENGTHEN THE PELVIC FLOOR AND SFINCTER.

No one counted how many women are forced to avoid society, how many are afraid to travel and even walk to a store located a 15-minute walk from home. This is due to the weakening of the muscles responsible for the normal functioning of the bladder. Gymnastics helps to improve the situation, strengthening the muscles of the abdomen and perineum.

A healthy bladder stores fluid until a certain volume is reached. Then the volumetric receptors in the stretched wall of the bladder give a signal to the central nervous system that it is time to be free. A person has a feeling of fullness, pressure in the lower abdomen. The act of urination follows, in which the bladder contracts. This is a very complex process, including the coordinated work of the muscles of the bladder walls, the sphincter and the nerves that coordinate muscle contractions. And if at least one of the components of the genitourinary system does not cope with its functions, problems with urination begin. And already when urine is involuntarily released with any increase in pressure in the abdominal cavity, for example, when laughing, coughing, lifting weights, then experts talk about urinary incontinence.

The main cause of problems with the bladder lies in the reduced tone of the sphincter - the so-called annular locking muscle when leaving the bladder. Such problems most often occur in women during menopause and especially after it due to changes in hormonal balance.

In addition, in order for the pelvic organs to work normally, their anatomical location must be correct, which is largely determined by the state of the muscles of the pelvic floor. Therefore, with a “weak bladder”, it is so important, after consulting with a doctor, to strengthen the muscles of the pelvic floor and the sphincter. It is also necessary to strengthen the abdominal muscles.

Arnold Kegel is a doctor who developed a system of simple exercises to strengthen the muscles that hold urine in the bladder. Kegel exercises are not a panacea, but for people suffering from mild forms of incontinence, they help to completely get rid of this annoying disorder.

Kegel exercises are considered the simplest and easiest way to train the muscles responsible for excreting urine. This complex includes training to prevent mild and drip urinary incontinence or reduce its manifestations in both men and women. It is believed that the involuntary release of urine drops in women associated with pregnancy and childbirth can be prevented if a special set of exercises is regularly performed.

The complex of Kegel exercises includes workouts of various types of complexity, all of which help strengthen the muscles of the pelvic floor. They must be performed constantly and regularly, gradually increasing the complexity and duration. Exercises for mild and drip urinary incontinence are equally effective for both sexes. These include:

SLOW COMPRESSIONS.

To feel the muscles of the perineum that need to be trained, try the next time you visit the toilet, deliberately interrupting urination, to understand which muscles need to be strained for this. This Kegel exercise involves tensing the muscles that are used to stop the process of passing urine. It is necessary to strain them, count to three, and then relax. During relaxation, they also count to three and again strain the muscles. Over time, you can increase the voltage time to 5-20 seconds.

If all women daily did an exercise to strengthen the muscles of the perineum: in their free time, doing household chores, being on the subway or at a bus stop waiting for transport, sitting or standing, then many problems with the bladder (as well as prolapse of the uterus and vagina) would be would avoid.

A more difficult level of this exercise for mild and drip incontinence in women and men is the so-called lift. At the same time, a person gradually clamps the muscles with a small force (1st “floor”), then without relaxing them, clamps even more and holds for 3-5 seconds. This is followed by an even higher "floor", on which the duration of the tension also increases, and so on. Upon reaching the 4th-7th “floor”, a slow “descent” begins in the reverse order: from greater tension with a longer duration to less intense muscle contraction.
Abbreviations. This type of exercise involves the fastest alternate relaxation and muscle contraction.

PUSHING OUT.

Kegel exercises of this type are accompanied by the tension of those muscles that are activated when a person pushes. In women, this complex from mild and drip urinary incontinence will be similar to attempts during stool or childbirth. Men need to push, as when urinating or stool.

Exercises that help those who are diagnosed with mild and drip incontinence should be started gradually. To get started, try slow compressions of 10 reps, 5 times a day.

After the simplest level of Kegel exercises with the involuntary release of urine drops has been mastered, you can move on to more complex workouts. So, after a week of regular training, you can add 5 repetitions to each approach until their number reaches 30. Then you need to perform 150 exercises daily to maintain muscle tone. At the same time, you can try extrusion and contraction.

HOW TO DO THE EXERCISES.

1. Starting position - feet shoulder width apart. The hands support the buttocks. Next, tighten the muscles of the pelvic floor in an upward direction inward.

2. Starting position - emphasis on the knees (on all fours), the head rests on the hands. Next, tighten the muscles of the pelvic floor in an upward direction inward.

3. Starting position - lying on your stomach. One leg is bent at the knee. Perform alternate tension and relaxation of the pelvic floor muscles.

4. Starting position - lying on your back, legs bent at the knees and slightly apart, heels on the floor. One hand rests on the lower abdomen, the other under the buttock - so you can feel that the necessary muscles are contracting. Then squeeze the muscles of the pelvic floor, pulling them up.

5. Starting position - sitting cross-legged, back straight. Next, tighten the muscles of the pelvic floor inward upwards, as if tearing them off the floor.

6. Starting position - feet shoulder width apart, hands resting on the knees. The back should be kept straight and the muscles of the pelvic floor should be tightened in an upward direction.

A COMPLEX OF EXERCISES FOR STRENGTHENING THE MUSCLES OF THE URINARY BLADDER.

1. Lying on your back, lift your left leg to a 90 degree angle with respect to the floor. Maintain this position for 5 seconds. Lower your left leg. Perform with your right foot. After that, raise your left leg to a 45 degree angle, maintain this position for 5 seconds, lower your leg. Perform with your right foot. Now lift your left and then your right leg to a height corresponding to the length of your foot (about 30 cm). Hold them up for 5-10 seconds, then lower them. Finally, lift both legs up to a 90 degree angle. Then start lowering them: first to an angle of 45 degrees, then even lower - so that they are at a distance of 20-30 cm from the floor. Hold your legs in each position for 5 seconds. Breathing is arbitrary. When performing this exercise, the abdominal muscles are strengthened, especially in the lower abdomen.

2. Lying on your back, bend your knees, then spread your knees apart. The feet are tightly pressed to each other. Try to spread your knees as wide as possible. Ideally, they need to touch the floor. Stay in the lowest position for at least 5 seconds. Exercise well strengthens the muscles of the perineum.

3. Lying on your back, bend your knees, stretch your arms along the body. Breathe in and out and keep breathing evenly. Slowly, without lifting your back and pelvis from the floor, begin to describe light circles with your hips, as if you want to support a hoop that has accidentally fallen from your waist and is finishing spinning. Make 5 movements clockwise and the same counterclockwise.

4. Sitting on the floor, stretch your legs, put your palms on your knees and gradually, leaning forward, slide your palms over your legs, trying to reach the foot. The forward tilt is done on the exhale, in the lowest position, linger for 5 seconds so that all the muscles of the abdominals and perineum are actively tensed. Return to starting position. Run 5 times.

5. Kneeling on the floor, lower your pelvis to the left of your knees, trying to sit fully on the floor. Hold this position for 5 seconds, then kneel and lower your pelvis to the right of your knees. In the "kneeling" position, inhale, sinking to the floor - exhale. Repeat the exercise 4-5 times.

6. Standing, leaning on the back of a chair or the edge of the table, slowly squat, spreading your knees as far as possible. Try to feel how the muscles of the pelvic floor tense up. Crouching, stay in this position for 5 seconds, then slowly rise. Start with three squats, gradually increasing their number to ten.

7. Standing, do springy slopes. Stand up straight, then lean forward with your arms hanging forward, and counting to nine in your mind, try to lean lower and lower for each count, trying to touch the floor with your fingers.

8. Stand up, press your legs tightly together and slightly bend them at the knees. Start slowly rotating your pelvis clockwise, making three full turns on the count of "three". Then rotate your pelvis counterclockwise also for the count of three.

9. This exercise is called "braiding gait". Stand up straight, then begin to slowly move around the room, placing the heel of one foot to the toe of the other. As you bring your heel to toe, hold this position for a few seconds and tighten your inner thighs. Then relax and keep moving.

10. Take a large ball, such as a football or volleyball, hold it with your feet around your hips and try to walk slowly for 2-3 minutes, making sure that the ball does not fall. When you master this exercise, take a smaller ball. The hardest, but also most effective, move with the smallest ball, tightly gripping it with your hips. Gradually increase the exercise time.

Muscle training is not a quick thing. However, if you perform special exercises every day or at least 5 times a week, then after a while you will feel how the problems begin to recede. And remember - you can significantly improve the functioning of the bladder at any age.

HOW TO HELP YOURSELF.

1. Drink more fluids. You may cut back on your fluid intake in the hope that you end up going to the bathroom less frequently. But the less urine your body produces as a result of dehydration, the more concentrated it will be, making it irritating to the bladder and increasing the chance of developing bacterial infections. Limit your fluid intake only if your doctor tells you to.

2. Accustom yourself to completely empty the bladder and try never to bring it to a strong filling. As one witty gynecologist advises: "When passing by a toilet, never forget to pay tribute to it," even if you do not feel an urgent need to visit it.

3. If you are significantly overweight, drop a few pounds. The loss of 5 to 10% of the weight sometimes provides an unusually effective help in connection with the reduction of pressure on the urinary system.

4. Give up cigarettes. Women who smoke have twice the risk of urinary incontinence compared to non-smokers, according to recent studies. Smoking not only irritates the lining of the bladder and possibly damages sphincter nerve tissue, but has also been associated with bladder cancer. In addition, it contributes to the development of cough, which can cause involuntary loss of urine.

5. Try to exclude from the diet the following foods that cause bladder irritation for many: alcohol, carbonated drinks, caffeine, milk, citrus fruits, tomatoes, spicy and spicy foods, sugar, honey, chocolate, artificial sweeteners.

6. Avoid colored or scented feminine hygiene products, chemical bath fillers, and scented soaps and toilet paper.

7. Eat as many high fiber foods as possible to avoid constipation. In addition, abundant consumption of vegetables and fruits helps prevent bladder cancer.

8. Never push during a bowel movement.

9. Do not get used to neglecting the need to empty the bowels or bladder.

10. Avoid heavy lifting that deforms the supporting pelvic tissues.

You may have noticed that you sometimes urinate more than usual. Frequent urination can be caused by fluid intake, weakness of the pelvic floor muscles, and even previous surgery. If you're not comfortable with this state of affairs and would like to go to the bathroom a little less frequently, you can strengthen your pelvic muscles and take other steps, such as limiting your fluid intake. In some cases, it is worth consulting with a doctor who can establish overactive bladder syndrome.

Steps

Part 1

Kegel exercises to strengthen the pelvic muscles

Check out the benefits of Kegel exercises. These exercises strengthen the pelvic floor muscles that may have been weakened by pregnancy, childbirth, surgery, aging, or being overweight. Kegel exercises are quite simple, anyone can do them at any time of the day, and they allow you to cope with the frequent urge to urinate and defecate.

Locate the pelvic floor muscles. If you do not know where these muscles are located, it is very easy to find out. This will allow you to perform Kegel exercises correctly and increase their effectiveness.

Empty your bladder. Having established the location of the pelvic floor muscles, you can begin to exercise Kegel. Before performing them, you should empty your bladder to increase the effectiveness of muscle training.

Lie on your back. When doing Kegel exercises for the first time, or if you are not sure that you have accurately located the pelvic floor muscles, you should lie on your back. This position will allow you to contract your pelvic floor muscles more strongly.

Contract your pelvic floor muscles. Lying on your back or, if you are already experienced with Kegel exercises, in another position that is comfortable for you, contract your pelvic floor muscles. Keeping your muscles tense, count to five, then relax them and count to five as well.

Focus on contracting your pelvic floor muscles. While exercising, you can also tighten the muscles of the abdomen, thighs and buttocks, but you should focus all your attention on contracting the muscles of the pelvic floor. This will help you strengthen this muscle group as much as possible.

Part 2
Urinary Control with Behavioral Therapy

For many older people, a weak bladder becomes a big problem. Fearing public embarrassment, they try to be less likely to be in crowded places, refuse to travel, and are anxious when they even have to leave the house for a short time. However, one should not overdramatize the situation. Special exercises and properly selected nutrition will help get rid of an unpleasant problem and return to an active life.

Why does this happen

In a healthy bladder, urine accumulates until a certain volume is reached, at which point the bladder contracts to empty itself. People begin to feel the urge to urinate. But due to volitional contractions of the muscles of the perineum and urethra, it can be held. This requires the coordinated work of the muscles of the walls of the bladder, the sphincter that locks it, and the nerves through which the signal is transmitted to the muscles.

Suppose that if one of the links of this subtle mechanism does not cope with the task, the bladder will become unreliable, and as a result, its contents will involuntarily be released if pressure rises in the abdominal cavity - for example, when coughing, sneezing, laughing, when lifting weights.

In women, bladder weakness is observed almost three times more often than men. This is due to the fact that during pregnancy and childbirth, the muscles of the pelvis and perineum are stretched and weakened, the internal organs descend and begin to put pressure on the bladder. Menopause adds new problems: due to the restructuring of the female body, the muscular sphincter, which “locks” the bladder, weakens.

By regularly training the muscles of the perineum, you can achieve a significant improvement in your condition.

In especially severe cases resort to surgery. The operation brought relief to many women, although not everyone decides on surgery.

A sharp urge to urinate can also occur without sufficient filling of the bladder, for example, when it is inflamed - cystitis. Frequent urges are also with an excited bladder. Its contractions begin with the accumulation of small volumes of urine, when a person experiences fear or great excitement, for example, when passing exams. This state is helped to remove special relaxation exercises.

Without consulting a doctor, it is not easy to distinguish cystitis from an excited bladder, since an excited bladder can also be the result of chronic or acute inflammation, the same cystitis.

In men, in most cases, urination disorders are associated with an enlarged prostate gland. Prostate adenomas are benign tumors, in men older than 50 years they occur in approximately 60%. An enlarged gland creates an obstacle to the flow of urine, pinching the urethra.

Frequent urge to urinate - are the very first symptoms of the disease. The weakening of the jet, as well as the leakage of urine, create a very unpleasant sensation of incomplete emptying of the bladder. Of course, it is more difficult for men in this situation, since it is necessary to treat a diseased prostate.

In men, as well as in women, there are both cystitis and a hyperreflex bladder. There may also be a weakening of the sphincter, for example, during heavy physical work.
But it is possible to deal with the situation. Both women and men should strengthen the muscles of the pelvis and perineum to give them the necessary tone. This is achieved through targeted training. Special relaxation exercises will remove the phenomena of excitation of the bladder, and proper nutrition will complement the treatment program.

muscle training

In order for the pelvic organs to function normally, their anatomical location must be correct, the state of the muscles of the pelvic floor is determined precisely by this. Based on these facts, with a weak bladder, it is important to strengthen the muscles of the pelvic floor.

In order for you to feel the muscles of the perineum, which you also need to work on, the next time you visit the toilet, you must try to consciously interrupt urination.

Muscle training is a long process. After three weeks of training, you will feel how your problems recede.

Exercise daily, at least once a day. With a 3-4 minute rest after each exercise.

Lying on your back, relax. Try to tighten the muscles of the pelvis and perineum at the same time. Make sure that the lower abdominal muscles are also tense. The tension must be held for 5-7 seconds, then relax. Breathing during exercise is even. Repeat up to 5 times.
Lying on your back, bend your knees, feet flat on the floor. Squeeze your knees tightly, maintaining the overall tension of the muscles of the perineum. Hold the tension for 5-7 seconds, then relax. Repeat 5 times.
Lying on your back, pull your left leg to your stomach and tighten the muscles of the perineum, then straighten it and lay it on the floor. Repeat the exercise with the right leg. Repeat up to 5 times for each leg.
Lie on your back, stretch your arms along the body and relax them. Tighten the muscles of the perineum. Repeat 8 times.
Lying on your back, bend your knees, feet flat on the floor. Hold the ball between your knees and hold it. Lift your head and upper back off the floor to the shoulder blades and simultaneously raise your knees. Repeat 8 times.
Lying on your back, hold a small ball between your knees. Slowly lift the pelvis up and in the highest position (otherwise the ball will slip out) move the pelvis to the right, then to the middle position and then to the left. Repeat 8 times. When performing these exercises, it is very important to breathe evenly - this is the only way you can maintain tension in the muscles of the perineum.
Sit on a chair without leaning back. Place your feet on the towel. Relax your hands and put them on your hips and at the same time tighten the muscles of the perineum. Maintaining muscle tension, lightly step your feet in place. Press the towel with your feet to the floor, moving it back and forth, in a circle, as if you were mopping the floor. 3 minutes walk in place, 2 minutes - "rub the floor."

Easy to match with everyday activities exercises for the muscles of the pelvic floor and perineum

When traveling in transport, standing in lines, ironing clothes, washing dishes, climbing stairs, or just walking, choose the moments to perform a simple exercise:

Tighten the muscles of the perineum and pull up the bottom of the pelvis a little, then relax.

When you carry a heavy bag, tighten your perineal muscles. This is a good prevention of bladder prolapse.

Tiptoe walking can also help. Gradually increase the intervals between toilet visits.

Getting rid of stress

The problem with the bladder is very often caused by various stressful situations. Consequences can be minimized, even when they are not always eliminated.

A good result gives a reflex massage. The movement of the hands that smooth and stretch the tissues in a certain area, stimulating them, stimulating the nerves that coordinate the work of the muscles of the bladder.

An additional calming effect, has an alternation of muscle tension and relaxation.

Lie on your stomach or sit down, relax. Gently pull the skin in the area of the sacrum with the thumb, middle and index fingers. It is necessary to smooth the formed fold in the direction of the spine. Perform for 5-6 minutes. Such a massage is very effective if the movement is performed abruptly.
Perform a similar massage technique in the lumbar region, rising 3-4 vertebrae higher.
Sit on the floor, pull your legs to the body, connect the soles. Grasping your ankles, lightly press your elbows on your knees, lowering them to the floor. The legs must resist. Hold this position for 5-7 seconds, then relax, lower your legs, shake them. Repeat 8 times.
Lie on your back, relax. Place your legs in a "house", then spread your knees to the sides with a little effort and return to the starting position. Repeat 4 times.

Warmth will help to get rid of the effects of stress.

Do warm sitz or foot baths with hay or chamomile. To do this, put a full handful of dry herbs in a bath with water temperature of 36 ° C. Take such baths every evening for 10-12 minutes.
Apply a water or electric heating pad to your lower abdomen before going to bed for 5-7 minutes.
Go to the sauna once a week. Do not take cold showers between visits to the steam room.

How to eat right

You need a balanced diet rich in dietary fiber, which has a beneficial effect on bladder function. Eat more foods containing zinc (shellfish, red fish, sunflower seeds, cereals) and vitamin E (wheat germ oil, nuts, seeds, and green vegetables). Useful fish dishes, pumpkin seeds, teas from lemon balm and horsetail. Enrichment of the diet with zinc is especially recommended for men - it is necessary to maintain the health of the prostate gland.

Avoid hot spices and spices as they are stimulating and diuretic. Table salt, on the contrary, contributes to fluid retention in the body, so before going to bed, so that the bladder does not disturb you at night, you can eat salty. Drink at least a liter of mineral water or herbal teas daily.

For three weeks, while you are doing the above exercises, drink tea that improves bladder function. Mix St. John's wort, highlander, bearberry and oak bark (all 25 g each). 2 teaspoons of the mixture, brew 1 liter of hot water, insist under the lid, strain. Drink 1 cup in small sips 3 times daily with meals.
Keep in mind that being overweight increases bladder weakness as the fat ballast puts extra pressure on it. If you lose weight, not only will your general condition improve, but the muscles of the pelvic floor will also be unloaded. Less weight - less stress on the muscles of the perineum.

If the urge to urinate catches you on the road, bend over and pretend to tie your shoelaces or straighten your shoes. In this position, the pressure on the bubble will decrease.
If possible, do some pelvic and thigh stretching exercises. This will prevent their spasm, which disrupts the functioning of the bladder.
Always have a change of underwear on hand, it will give you confidence, as well as pads, diapers and other aids.
It is better to choose trousers or a skirt from dark natural fabrics.
Try not to drink a lot before the road or a responsible event.

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