"Fitness" for the bladder: Kegel exercises and other types of training. Bladder training for men

The weakening of the muscle tissues of the bladder is one of the most common pathologies, detected mainly in the representatives of the beautiful half of humanity. It is not associated with health risks, but significantly reduces the quality of life. A weak bladder in women is characterized by the appearance of symptoms such as the release of small portions of urine during coughing, laughter, sex, during sports, against the background of physical activity. There may be discomfort or slight pain in the lower abdomen.

Regardless of the etiology of the disease, competent tactics for the treatment of weak walls of the organ of the urinary system include the use of exercises to strengthen the muscles of the bladder, which will help eliminate the delicate problem of persistent involuntary urination.

Etiology and pathogenesis of bladder pathologies

To draw up the optimal variant of the treatment regimen, it is important to identify the causes, the influence of which led to the development of such an unpleasant and delicate problem as bladder weakness. The range of factors that can provoke the development of pathology is incredibly wide, but most often the weakening of the muscle tissues of the bladder walls occurs due to the influence of the following reasons:

1. Cystitis in acute and chronic form, occurring for a long time against the background of the lack of timely treatment.
2. Injuries and damage to the tissues of the organ during the period of active labor activity. Among these reasons are ruptures of the perineum, episiotomy.
3. Weakening of the muscles of the bladder is often observed in women during pregnancy. If the birth is successful, the muscle tissue recovers on its own within a few months after the birth of the child.
4. Two or more pregnancies in a row with minor interruptions.
5. Varicose diseases of the genital organs, lower extremities.
6. Previous surgical interventions affecting the pelvic organs.
7. Systematic constipation.
8. The period of menopause. Often, pathology is detected in older women leading a sedentary lifestyle.
9. Diseases of infectious and inflammatory pathogenesis affecting the mucous tissues of the bladder, urethra.
10. The appearance of symptoms in men is most often due to the development of urological diseases. In addition, involuntary urination syndrome can be observed in older people.

Especially often, symptoms of weakening of the muscle tissues of the bladder are detected in women who have undergone rapid or, on the contrary, prolonged and difficult childbirth. In such situations, the tissues of the organ wall are significantly stretched, injured, replaced by connective tissue, and the walls of the bladder and vagina may also prolapse.

Treatment of pathology

So, the question of how to strengthen the bladder in women is very relevant for many of the fairer sex. The first step to eliminating such an unpleasant phenomenon is to contact a qualified specialist who will help identify the root cause of the weakening of the muscle tissues of the organ and develop an acceptable treatment strategy.

The optimal treatment regimen is often based on the following points:

• Taking medications in the form of tablets that help eliminate inflammatory processes, if any have been diagnosed. It is also recommended to take vitamins, medicines, dietary supplements that stimulate metabolic and regenerative processes in tissues. It must be remembered that you can take any medication only if you have a medical prescription.
• Correction of the usual diet. Among the reasons that contribute to the weakening of the tissues of the bladder include such as systematically occurring constipation and the presence of a large number of extra pounds. To eliminate the above provoking factors, as well as to provide the body with the necessary vitamins and microelements, it is important to reduce the amount of artificial food in the diet, eat more cereals, vegetables, fruits, dairy products. It will not be superfluous to drink a large amount of liquid.
• Regular bladder training. Physical activity is a particularly effective way to eliminate incontinence. To strengthen the muscle tissues of the organ, it is recommended to perform only specific exercises to strengthen the bladder or combine them with various sports, including running, swimming, walking and many others.

Important! Against the background of the presence of certain diseases, as well as during the postpartum period, it is categorically not recommended to perform exercises, since excessive physical activity can lead to prolapse of the pelvic organs and the appearance of other problems.

Bladder muscle training

The simplest but most effective exercises for the bladder are the elements included in the complex of so-called Kegel exercises used to strengthen the muscle tissue of the perineum and bladder. Such gymnastics should be performed regularly, otherwise achieving positive results is very problematic. The most effective exercises for training the bladder are:

1. First you need to sit on a hard surface, best of all - on the floor. Next, you should raise one leg and for some time hold it above the surface at an angle of 90 degrees. After that, repeat the exercise with the other leg. You should complete at least ten approaches, but five will be enough for the first three sessions.
2. Without changing the starting position, only the knees should be raised up, while bending the legs and connecting the heels. Further, without changing the position, spread the knees to the sides as far as possible. Repeat the exercise at least five times.
3. You can also train muscle tissue like this: you should sit on a chair or, even better, a hard sofa, lean with both palms on its surface, then you need to stand up without releasing your hands, and then slowly sit down, trying to lower your pelvis as low as possible.

To consolidate the result, it is recommended to regularly, at least five times during the day, alternately strain and relax the muscle tissues of the perineum and bladder. In order to determine exactly how it is necessary to perform this element and feel the muscles, you should briefly hold the stream of urine at the time of the act of urination.

Strengthening the pelvic floor muscles

To solve such a delicate problem as involuntary urination, it is important to think not only about how to strengthen the muscles of the bladder, but also the muscle tissues of the pelvic floor. The following exercise options have an excellent strengthening, increasing the tone of muscle tissues:

• To begin with, you should sit on the floor, stretching and pressing your legs tightly against a hard surface. Next, you should alternately lift, trying to pull each leg to the stomach. To strengthen and increase the load, you can perform this exercise at an accelerated pace.
• To quickly strengthen the muscles, you can also use the following exercise: lying on the floor, you should squeeze a small, fairly dense ball between your knees, and then pull your legs with the ball to your stomach. Train in this way should be slow, straining the muscle tissue of the perineum.
• There is another option for training with the ball: you should hold the ball between your knees while standing. Without releasing the ball and straining the muscle tissues of the perineum, you should walk around the room for at least five minutes.

For faster results, it is recommended to train the muscles of the perineum daily between sessions of the main gymnastic complexes. To do this, while in a sitting position, you should strain and relax the muscle tissue of the anus and perineum. Such a measure will help get rid of involuntary urination for a short period of time.

Traditional medicine methods

But what to do and how to strengthen the bladder for a woman if exercise is contraindicated for some reason? In such a situation, strengthening the bladder can be carried out using simple and affordable products made from natural raw materials according to alternative medicine recipes. It is important to remember that such methods of treatment are not suitable for every person, before using any of them, you should consult a doctor.

As the simplest and most affordable recipes for everyone, you can name:

1. Rosehip decoction. To prepare it, you should carefully mix a tablespoon of pre-dried foxglove, four tablespoons of rose hips, ground in a coffee grinder, a spoonful of rosehip inflorescences. Pour the finished mixture with two glasses of purified water, mix, boil for several minutes, cool, you can add a little honey or syrup to improve the taste. The finished drink should be consumed in the amount of one glass.
2. Plantain infusion. A few large fresh leaves of the plant should be thoroughly washed, chopped, slightly kneaded with your hands, and then steamed with a glass of boiling water. Keep the resulting infusion for about three hours, then take a large spoonful at least three times a day.
3. Onion infusion. A small onion should be peeled, finely chopped, lightly mashed with a fork, then pour a glass of very hot, previously brought to a boil, water. Leave for thirty minutes. The finished medicine should be drunk during the day in small portions. This drink has powerful antiviral properties, it is useful to use it in infectious and viral diseases.
4. Infusion of yarrow. In order to prepare this restorative, tonic and anti-inflammatory agent, it is necessary to brew two small tablespoons of pre-dried yarrow with two glasses of boiling water, additionally boil over high heat for three minutes, cool. This infusion should be consumed in the amount of half a glass.
5. No less useful will be the use of medicinal teas prepared on the basis of wild rose, hawthorn, berries and black currant leaves. Such drinks effectively increase immune strength, have a tonic and tonic effect.

Drugs prepared according to alternative medicine recipes are effective only if they are used systematically and regularly. The above recipes for decoctions and infusions will help increase the overall tone of the body, remove toxins and toxins, and increase immune strength.

Systematically repeated involuntary urination, regardless of the nature of their occurrence, can cause a lot of problems if a number of important rules are not followed. First of all, you should avoid lifting any weights, as this can lead to aggravation of the condition of muscle tissues. This item is especially relevant for women who have had a difficult birth.

In order to prevent the appearance of an unpleasant odor, it is recommended to use specialized gaskets. They should be used even if urine is excreted in small quantities. In addition, special attention should be paid to the rules of personal hygiene.

To increase the tone of the body, remove toxins and toxins, you should eat right, drink more fluids, best of all - herbal or green tea. It is also important to empty the bladder on time. The habit of postponing going to the toilet can lead to stretching of the walls of the organ. Compliance with the rules and recommendations listed above will help get rid of frequent urination and prevent the occurrence of this delicate problem in the future.

A healthy bladder is able to accumulate and hold about 300-500 ml of urine, but if an inflammatory process or chronic diseases occur, the process of urination becomes little controlled. This causes a lot of problems for the patient. Negative processes occur in the body that relate to both the physical and psychological health of a person.

Women are more likely to complain of symptoms of urinary incontinence. In most cases, elderly patients suffer from this, but the development of pathology is not excluded in younger women. Men are less likely to complain of problems with urination. This is usually associated with low muscle tone in the intimate area or prostate adenoma.

Urinary incontinence

Treatment of bladder weakness should begin only after finding out the causes of the pathology. You need to undergo a comprehensive examination by a urologist and pass all the necessary tests. This is a very delicate problem, which not everyone can tell, even a doctor, and even more so take measures to eliminate it. But you still need to know how to strengthen a weak bladder.

Based on the results of the tests and after taking an anamnesis, the doctor will be able to determine why the patient is having difficulty urinating and recommend effective methods to strengthen the bladder sphincter. Special exercises are usually recommended, in some cases drug therapy helps, and for mild incontinence, it is enough to follow general recommendations.

The main symptom of muscle weakness in the bladder area is frequent urge to go to the toilet, which may result in spontaneous urination. The physiology of the bladder allows the organ to accumulate a certain volume of fluid. After filling, the receptors localized in the walls of the bladder give a signal to the nervous system and the person has the urge to urinate. Emptying occurs after muscle contraction of the walls and sphincter. If the muscles of the organ or the sphincter are weakened, then the necessary signals do not enter the brain, as a result of which urine is released involuntarily.

Types of incontinence

Urologists distinguish three types of incontinence: stress, urgency and mixed. The stress type is characterized by the involuntary release of urine when sneezing, coughing, lifting weights, while intra-abdominal pressure increases. The symptom is more common in women because their muscles are naturally slightly weaker. It is often a consequence of severe or multiple births, gynecological operations, damage to the muscles of the perineum.

Urgent type is characterized by the occurrence of very strong urge to urinate, which is not always controllable. In women, this is caused by a decrease in estrogen levels and changes in the mucosa (for example, in menopause). With mixed type of incontinence, symptoms of both stress and urgency types appear.

Older people are characterized by changes in the cerebral cortex, which can also provoke incontinence. Diabetes mellitus, atherosclerosis, stroke and some other diseases play a significant role in the formation of pathology.

Diagnosis of pathology includes an examination by a gynecologist (for women), a urologist, ultrasound of the kidneys and bladder, examination of smears taken from the urethra. This is necessary to exclude infectious and inflammatory processes, as well as other pathologies of these organs. After determining the diagnosis, appropriate therapy is prescribed.

Causes of incontinence

How to strengthen the bladder in women? It depends on the reasons that caused the pathology. Muscle weakness can occur after the birth of several children or difficult childbirth, with cystitis, severe stress, during menopause and hormonal changes in the body.

During pregnancy, incontinence may occur due to a rapid increase in the mass of the fetus, stretching and enlargement of the reproductive organ, mechanical pressure on the bladder, active synthesis of progesterone (this hormone relaxes tissues, weakening the walls of the bladder). The reason may be the activity of the child or rapid weight gain. Significantly weakens the muscles of the pelvic floor such a factor as multiple pregnancy.

In the elderly, incontinence occurs in 80% of patients. Organs change with the onset of old age, and at the age of 45-60 there is a gradual extinction of the reproductive function, which also negatively affects muscle tone. All this leads to a loss of the ability to hold a normal amount of urine.

The causes and treatment of urinary incontinence in men are also interrelated. If the pathology is caused by urolithiasis, then it is necessary first of all to cure the underlying disease. This usually eliminates such an unpleasant symptom as urinary incontinence. Pathology can be caused by stress, prostatitis, regular difficulties with emptying, the presence of tumors in the prostate gland, infection and the development of an inflammatory process in the urethra.

Kegel exercises

How can women strengthen their bladder? Medical practice shows that regular Kegel exercises can significantly strengthen the muscles of the pelvic floor. It is recommended to perform slow contractions of the muscles of the perineum, alternating fast contractions and expulsions. The most effective exercises to strengthen the bladder for pregnant women (as a preventive measure) and after difficult childbirth. With mild incontinence, the technique is recommended for patients of both sexes.

Performing slow compressions, you need to linger in a state of tension from 3 to 20 seconds, and then relax. How to strengthen the bladder? The first time the exercises will not help, the load should be increased gradually.

The following effective, but sufficient complex exercise allows you to quickly strengthen muscles: with a little effort, tighten the muscles and stay in this position for 3 seconds, relax, tighten for 10 seconds, relax, tighten the muscles for 15 seconds. After this exercise, you need to take a short break before the next.

Starting position for alternate contractions: lying on your stomach, bending your leg at the knee. Muscles contract alternately, then you need to change legs. Push-ups are performed to engage the muscles that tense up when urinating. You should take emphasis on your knees and elbows, spread your legs and lean your head on your hands, relax. You need to strain the muscles in the direction up and in. Then you need to lie on your back and spread your knees to the sides. Put your hands under your buttocks. The pelvis should be lifted up and linger in this position for 10 seconds.

Medical therapy

Which medicine to strengthen the bladder the doctor will recommend depends on the specific diagnosis. Usually prescribed "Imipramine" or "Midodrin". Tablets help if stress is the cause of the symptoms. However, it must be remembered that uncontrolled use of medications can lead to negative consequences, in addition, any synthetic medicine has side effects.

"Imipramine"

Imipramine is an antidepressant with a strong sedative effect, which is prescribed for urinary incontinence. Efficiency is due to the activity of the drug, which causes an increased ability of the bladder to stretch, sphincter tone. A persistent antidepressant effect of the drug develops within two to three weeks after the start of administration.

"Midodrine"

To strengthen the bladder in older women, Midodrin is actively prescribed. The drug has a vasoconstrictive effect, which contributes to an increase in blood pressure, so for some groups of patients it should be administered with caution. The effect of the drug appears much more slowly than the effect of close analogues.

"Ephedrine"

For urinary incontinence, the doctor may recommend Ephedrine tablets. The drug has an effect on the body approximately 60 minutes after ingestion. The drug, which is also available as a solution for injection, can cause a number of side effects (headache, dizziness, facial redness, weakness, tremor). In this case, the effect on the body of "Ephedrine" in tablets must be reduced by reducing the dosage. The drug should be used with caution in patients who suffer from diabetes mellitus, hypoxia, atherosclerosis.

During pregnancy and menopause

Uncontrolled urination in women during menopause requires hormonal therapy and the use of relaxing drugs. If this is precisely the lack of certain sex hormones, then taking synthetic drugs helps. But the reason may be hidden in the presence of polyps or a chronic infectious process, then other medicines are recommended.

During pregnancy, the treatment of incontinence with synthetic drugs is prescribed only in extreme cases. At the same time, herbal medicines are selected that will not have a negative effect on the fetus. Antispasmodics and decoctions of medicinal herbs and herbal preparations are usually recommended.

In men, the causes and treatment of urinary incontinence are determined by the urologist. With urolithiasis or prostatitis, appropriate medications are prescribed. After a period of exacerbation of the pathology, incontinence usually also disappears.

Folk methods

Strengthening the bladder with folk remedies is no less effective than medication treatment. The most famous and effective methods are the ingestion of decoctions of chicory and sage (in equal proportions), wormwood and rue. Herbs need to be brewed in a thermos overnight, in the morning the infusion will be ready for use. It is recommended to take a decoction of sage and chicory 150 ml four times a day, 30 minutes before meals. The course of treatment is three months. Rue and wormwood should be taken in a quarter cup twice a day for a week, then you need to take a break for two days and repeat the course again.

How to strengthen the bladder? Recipes based on milk are quite effective. In a glass of fresh milk, add half a teaspoon of baking soda. At the first symptoms of inflammation of the bladder (usually this happens in the cool season), you need to start drinking half a glass of milk mixed with a glass of water. If the causes of the pathology are hidden in the malfunctioning of the kidneys, milk should be consumed with walnuts and ripe persimmons.

It is also recommended to make warm foot baths with chamomile infusion every evening. Once a week you can visit the sauna, but you should refuse to shower or dive into the cool pool after the steam room. A decoction of dill seeds has helped some patients. To prepare, you need to pour a tablespoon of plant seeds with a glass of boiling water, let it brew and drink in the morning.

How to strengthen the bladder? Older people and those who are at risk (pregnant women, mothers of many children, patients with gynecological diseases) need to think about this issue. It is advisable to exclude alcohol, highly carbonated drinks, strong tea and instant coffee. The comprehensive benefits of proper nutrition have been proven, so you need to follow its basic principles.

You should stop smoking and observe the drinking regimen. At least two liters of clean water should be consumed per day. Problems with urination can cause the appearance of extra pounds, so it is necessary to control weight and avoid obesity. Remedial gymnastics is useful, and Kegel exercises for women are not only an excellent way to strengthen the pelvic muscles, but also increase libido, sexual pleasure.

Representatives of both sexes need to avoid constipation and from time to time cleanse the body with gentle methods (the attending physician will tell you the specific compositions or diet). It is useful to drink herbal teas, and heavy objects should not be lifted. In the winter season, it is important not to overcool, be sure to observe the hygiene of the genitals in order to prevent the occurrence of inflammatory processes.

When urinating, you should try to empty the bladder of urine as much as possible. To do this, it is enough to strain a little, and then it is important to relax for a few seconds and try again. This method is recommended to practice constantly.

How to strengthen the bladder? People who suffer from an overactive bladder need to establish a voiding regimen. For example, go to the toilet every two hours (even if there is no urge to urinate). This is a training procedure that will allow you to establish the lost control over the body. If there are no problems yet, then as a preventive measure, one should not keep urine in the organ for a long time, but empty the bladder at the first urge.

Many patients put off solving a delicate problem for a long time by using urological pads. But you don't have to feel uncomfortable all the time. Incontinence can be a symptom of an underlying medical condition. If you do not start treatment on time, the consequences can be quite serious.

Regular exercise for the bladder helps to avoid a number of problems. The proper functioning of the organs located in the pelvic area depends on healthy and elastic muscles. People who have a strong bladder never suffer from urinary incontinence.

Exercise therapy and gymnastics

Weakening of the muscles of the bladder leads to urinary incontinence. The situation can worsen during pregnancy and after childbirth, with changes in the body that are associated with age or with a sharp increase in weight. For men, classes will help overcome premature ejaculation. To treat such a pathology, it is necessary to perform a therapeutic physical complex that strengthens the weakened muscles of the bladder. Examples of exercises to be performed to strengthen the bladder:

1. Squeeze the ball with your knees, while at the same time contracting the muscle that is located in the perineum. The tension lasts from 3 to 10 seconds. Perform at a slow pace up to 10 times.
2. Squat, while taking your hands as far back as possible. Tighten the muscle that is in the perineum and buttocks. Squatting is performed with springy movements, the speed of execution is medium. Repeat 10 times.
3. The next exercise is performed when walking on toes: an inclination is made, in which the fingers try to reach the feet.
4. An exercise consisting of squats, which are performed as follows: you need to hold on to a chair with your hands, legs wide apart. With the help of this exercise, the muscle tissues that are in the small pelvis are trained.

The main muscle that leads to incontinence when weakened is the one that closes and opens the sphincter of the bladder. It's easy to get it right. When urinating, it is necessary to arbitrarily interrupt this process, and then continue emptying. A good result will bring such an interrupt several times. Performing this exercise quickly returns muscle tone and incontinence disappears.

The more often you do the exercises, the faster the problem will disappear. Use a special set of therapeutic physical exercises:

1. Sit down, bend your legs, focus on straightened arms. Knees look to the sides, pull them harder, trying to reach the floor with your knees. Do up to 10 times.
2. Sitting, bend your legs, roll onto your back, return to the position. Perform at a slow pace up to 7 times.
3. Get on all fours. Rearranging the palms, move the body as much as possible to the right, then to the left. Execution speed - average. Repeat about 5 times.
4. Get on your knees. Put your hands behind your head. Perform hip squats alternately in both directions. The speed of the exercise is average. Perform 7 repetitions.
5. Lie on your side. As you exhale, pull your legs up, bending them at the knees, clasping your hands. Repeat the exercise on the other side, 3-4 times.
6. Lie on your back. The legs are extended together, the arms are stretched along the body. Inhaling, lift the pelvic and lumbar parts of the body up, focusing on the heels and shoulders. Lock the position for 10 seconds. Repeat up to 10 times.
7. Lie on your back. Raise your legs at an angle of 25 degrees, they should be bent at the knees. The arms are extended along the body. Raising your pelvis as high as possible, squeeze the muscles of the perineum and buttocks and fix the position for 10 seconds. Repeat the exercise up to 10 times.

With the regular implementation of such a complex, urinary incontinence will disappear in few weeks. With a positive result, do not stop exercising, as preventive measures will help to avoid the resumption of weakening of muscle tissue and, as a result, the bladder. Exercises carried out for prevention will help strengthen the general condition of the tissues and abdominal organs.

Kegel exercises to strengthen the bladder in women and men

Kegel exercises are one of the simplest and most effective methods of strengthening the bladder. The set of exercises includes specially designed strengthening exercises that are performed to prevent drip and mild urinary incontinence, and also treat significant manifestations with their help. For pregnant women, a special complex has been developed that prevents the occurrence of urinary incontinence.

Indications

• Future pregnancy and childbirth - during childbirth, the muscles of the pelvis and perineum are fully used. If you learn to control them, it will be possible to speed up the process of childbirth and minimize pain.
• Recovery of the body after childbirth - during childbirth, stretching and weakening of the muscle tissue of the pelvis occurs. It is necessary to strengthen them to bring them into a healthy norm.
• Preventive measures for urinary and fecal incontinence are delicate pathologies that can occur at a later age and have a special development and factors that predispose to incontinence. Timely strengthening of weakened tissues will help to avoid such problems.
• Preventive and therapeutic measures for the prolapse of organs located in the small pelvis - for example, the kidneys.
• Preventive and therapeutic measures for hemorrhoids - in some cases, pathology can develop due to a sedentary lifestyle and low physical activity. However, training the tissues of the small pelvis reduces the risk of its occurrence.
• Maintaining the duration of sexual health.
• Prevention of inflammation of the genital organs.
• Prolongation of the youth of the body.
• Prevention of negative complications after surgical removal of the uterus.
• For the treatment of sexual dysfunction.

If the muscle tissues of the pelvic floor are unable to fully support the pelvic organs, this can lead to their prolapse, as well as other unpleasant pathologies. For example, involuntary urination with weakened muscles can even occur while laughing or coughing, so this is a rather delicate problem.

Contraindications

Completion of these classes implies rigorous compliance with technology. First of all, you should learn how to breathe correctly. This is necessary so that when concentrating during classes, you do not use other muscles. Otherwise, the effect may be opposite to the desired one, since there is a risk of an increase in intra-abdominal pressure due to improper exercise.

You need to breathe deeply and evenly. Breathing is performed only with the stomach, the chest should not move.

If you do strengthening exercises with a full bladder, there is a risk of infection of the urinary tract or inflammation of the genitourinary organs. Therefore, before classes, you need to empty yourself. It is forbidden to exercise while taking a hot bath. Expansion of blood vessels from hot water when performing techniques can lead to a strong jump in intra-abdominal pressure.

List of pathologies for which Kegel exercises should not be used:

• inflammation of the urinary organs;
• infectious diseases;
• acute cardiovascular diseases;
• pelvic organ prolapse;
• the presence of malignant and benign tumors.

Intimate muscle training is contraindicated if there has been a recent injury to the perineum or any surgical intervention. All physical activity in this case is carried out after the full recovery of the body. The length of the recovery period will depend on the severity of the injury.

Kegel Exercise Technique

For women, the basis of exercise is the slow contraction of those muscles that are involved in urination. The duration of the voltage is about 3-4 seconds. Then a break of the same time and again compression. Over time, the duration of tension and relaxation should reach up to 20 seconds. The very last stage of the exercise is the elevator. To perform it, the compression is performed slowly and slightly, then the muscles are clamped even more strongly for 5 seconds. Further, the voltage increases again, the voltage amplification should occur in 4–7 stages. After that, the voltage decreases in the reverse order. Other Kegel exercises:

• rapid alternate contraction-relaxation of muscle tissue;
• exercise "pushing out": the sphincter is strained in such a way as it happens during contractions or when a person pushes.

Exercises should become more difficult about 1 time per week. 5 exercises are added to the total number until the number is 30 repetitions. In this case, 150 daily exercises should be performed, which maintain muscle tone. This specific set of exercises requires diligent performance and a serious approach from patients. The main requirement for a positive effect of training is the gradual complication of exercises and an increase in the duration of the execution time. This load will also benefit healthy people for prevention purposes.

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 did an exercise daily 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 often. 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 eliminate the following foods that cause bladder irritation in many people: 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.

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:

1. 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.
2. 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.
3. 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.

1. 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.
2. 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.
3. 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.
4. Standing, lean forward, trying to touch the floor with your hands.
5. Lying face up, spread your bent legs to the sides as much as possible, feet should be tightly closed.
6. Squats with legs apart. The exercise is repeated about 10 times.
7. 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.
8. 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.
9. 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 in the middle of the night to go to the toilet, 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.