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- Kagel exercises gynecology No. 2
- Home
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- Kagel exercises gynecology No. 2
Kagel exercises gynecology No. 2
Training the pelvic floor muscles is something that people don’t talk about out loud.
The article was prepared by:
Assistant of the Department of Obstetrics and Gynecology BSMU Sushch E.L., doctor of the 1st qualification category,
Obstetrician-gynecologist (head) of gynecological department No. 2 Salamakha A.V.
Women have been training their pelvic floor muscles since ancient times. One of the ancient devices for training intimate muscles is a stone egg. He was hung on a strong thread. Women had to perform quite complex exercises, for example, holding an egg with their muscles, sometimes with an additional hanging load. In ancient Egypt, India, China and other countries, priestesses, hetaeras, and geishas paid special attention to these exercises. However, knowledge about such exercises was considered secret, so by now most of it has been lost.
American physician Joshua Davis first proposed exercises to strengthen muscles in 1932. Later, in 1948, American gynecologist Arnold Kegel invented a special simulator and gave a scientific basis for the method. Exercises for training the pelvic floor muscles are gaining popularity every day and this is due to the presence of problems among women not only in the area of health, but also in sexual life.
Training of the pelvic floor muscles should be carried out to increase their tone and strengthen the pelvic floor, which is represented by muscle and connective tissue.
In everyday life, these muscles are practically not involved, therefore, over time or under the influence of negative factors, they can lose their elasticity and become weak, as a result of which the muscles cease to cope with their main function - holding the pelvic organs.
The likelihood of developing pelvic floor dysfunction can be determined by the presence of certain risk factors:
- The presence of urinary incontinence, which the patient had before pregnancy.
- Race, ethnicity - Indian women are least likely to develop pelvic floor dysfunction.
- Number of planned children - when planning three or more children, there is an increase in risk.
- Maternal height, which is associated with newborn weight. What matters is the mother's height of less than 160 cm in the presence of a newborn child weighing 4000 g or more. In this case, the risk of developing pelvic floor dysfunction increases by 2 times than in women whose children weigh less than 4000g.
- Maternal weight, body mass index (BMI) - an increase in BMI by one unit increases the risk of pelvic organ prolapse and urinary incontinence by 3%.
- Heredity – a family history of developing pelvic organ prolapse increases the risk.
Decreased pelvic muscle tone and the development of pelvic floor dysfunction can lead to a protracted and painful labor. Over time, symptoms of prolapse (prolapse) of the pelvic organs may appear: the initial stage is characterized by the presence of pain during sexual intercourse; then there is a feeling of the presence of a foreign body in the vagina, a feeling of discomfort and heaviness in the lower abdomen, especially pronounced at the end of the working day or after hard work; problems begin with urination (difficulty urinating or urinary incontinence), with bowel movements (constipation, difficulty defecating or fecal incontinence and flatulence). When the uterus prolapses, there is a sensation of a foreign body in the perineum, making it difficult to walk.
To avoid serious consequences, it is necessary to contact specialists at the first signs who will diagnose the disease and prescribe the most effective treatment.
One of the ways to tone and strengthen the pelvic floor muscles is Kegel exercises.
What are Kegel exercises for?
- for effective preparation for the upcoming pregnancy and successful painless childbirth;
- for the prevention and treatment of urinary incontinence;
- for the restoration of tissues that have experienced severe stretching after childbirth;
- for the prevention and treatment of pelvic organ prolapse;
- for long-term maintenance of sexual health, prevention of inflammatory processes in the genital area.
The essence of the exercises is to consciously tense and relax the pelvic floor muscles.
How to correctly identify the pelvic floor muscles?
- When urinating, stop the flow of urine by contracting the muscles without involving the abdominal and thigh muscles, and try to remember which muscles are tensed. If you managed to slow down the flow of urine even slightly, you are using the right muscles.
- insert two fingers into the vagina about two centimeters. If at the moment of muscle contraction you feel the compression of your fingers, then you are on the right track.
Before performing exercises, you need to empty your bladder and relax. During exercises, you should breathe evenly.
- Squeeze your pelvic floor muscles for 5 seconds. Do not overstrain these muscles by squeezing them for too long. If 5 seconds is too much for you, you can start with 2-3 seconds.
- Relax your muscles for 10 seconds. Ideally, you should always take a break of 10 seconds before repeating the exercises. Count to 10 before starting the exercise again.
- Repeat the exercises 10 times - one set of Kegel exercises. Repeat approaches 3-4 times a day;
- Progress to squeezing your pelvic floor muscles for 10 seconds at a time. You can increase the duration of muscle compression every week. There is no need to take longer or do more than one set. When you reach 10 seconds, stick to that time and continue doing one set of 10 times 10-second exercises 3-4 times a day.
- Pull in your pelvic floor muscles. This is another variation of Kegel exercises. To retract the muscles, imagine that the pelvic floor muscles are a vacuum. Tighten your butt muscles and push your legs up and inward. Stay in this position for 5 seconds and relax. Repeat the exercise 10 times in a row. This should take you about 50 seconds.
Recommended training time:
Restoration of the pelvic floor after childbirth, surgery; for urinary incontinence – daily 5-10 minutes 2 times a day; maintaining results – 2-3 times a week – 5-10 minutes.
Kegel training should be carried out until the natural ability of the pelvic muscles to reflex contraction is formed, which will lead to urinary retention. This effect can be achieved after 2-3 months of regular exercise. But even when muscle tone is restored, continue maintenance exercises.
IMPORTANT! be sure to ensure that relaxation is achieved after muscle contraction: according to the laws of physiology, muscles that do not relax are not able to contract successfully the next time. Do not start exercises with a full bladder, because... at this moment, the ability of the muscles to alternate contractions and relaxations is significantly reduced - you can only aggravate urination problems.
Don't expect instant results! Regular training is required for at least 3 months before the muscles gain strength.
Exercise needs to be done for the rest of your life. If you stop exercising, the problems may return.
