Most often, women learn about exercises to strengthen the pelvic floor muscles during pregnancy or after, when you have to recover after a difficult birth. Meanwhile, exercises for pelvic muscles (in conjunction with other measures) solve a lot of problems: they can "extinguish" the chronic inflammatory processes in the body, and also cope with such an unpleasant phenomenon as urinary incontinence and vaginal wall descent. "Side effect" can be increased libido and improve the quality of sexual life.
There are many exercises for the pelvic organs aimed at improving blood circulation and general sanitation of internal organs. Let's look at some of them.
Exercises Kegel for the muscles of the pelvis
Simple but effective exercises developed by Arnold Kegel to improve the tone of the perineum muscles - this is perhaps the most popular "intimate gymnastics." The first thing you need is to find and feel the pelvic muscles. To do this is not so difficult: during one of the trips to the toilet try to contract the muscles to stop the flow of urine. These muscles you need to "work" (the muscles of the abdominal cavity and the gluteal muscles - in particular the sphincter - should be relaxed).
There are two main types of exercises:
- contraction and compression. Alternate the tension of the muscles of the perineum and their complete relaxation. In this case, you can perform both rapid contraction, like jerks, and compression with a delay, straining the pelvic muscles and keeping them in tension for several seconds (gradually increasing the interval);
- ejection. If, with the contractions, you feel that the pelvic muscles seem to rise upward, then the ejections are similar to attempts downward during the stool. The main thing: to do them moderately and carefully.
Performing Kegel exercises for pelvic muscles, follow the breath - it should be even. The advantage of this method is that you can do it wherever and whenever you want, no one will notice that you are "in training".
Exercise for Neumyvakin (with urinary incontinence)
Walking on the buttocks. To perform such an exercise is quite simple: you must sit on the floor, straightening your legs or bending them in your lap, and move in this position around the apartment, how much you want. This is an excellent exercise in incontinence and stagnation in the small pelvis.
Complex exercises for strengthening the muscles of the pelvic floor
We offer to include in the daily exercise a set of exercises (including respiratory exercises) for the pelvic organs.
1. IP - lying on the back. Exhale, draw in your belly and pull your knees up to your chest. Repeat 4-6 times.
2. IP - lying on the back. While straining your buttocks, slowly (four counts) lift them from the floor. Having reached the maximum height for you, stay. Exhaling, lower the buttocks (into four accounts) and relax. Repeat 6 times.
3. IP - lying on the back, arms stretched along the body. Simultaneously (three counts), lift the chest and the right leg. Both hands reach for the leg. At the expense of four, go back to the starting position. Repeat the exercise with your left foot. Perform 6 times.
4. PI - lying on the back, legs bent at the knees. Slowly turn the knees first to the left (preferably touch the floor), then to the right. Repeat 6 times.
5. IP - lying on the back, arms stretched along the trunk. Slowly bend your knees and press them to the body. Return to the starting position. Repeat 6 times.
In addition, it is important to pay attention to breathing in general. Unlike men, women tend to breathe more often. As a result, the internal organs remain without a natural massage. Therefore, we propose to include in the complex an exercise aimed at teaching diaphragmatic breathing.
6. IP - lying on the back, legs bent at the knees. Try to completely relax and feel the diaphragm (the domed muscle that lies between the thoracic and abdominal cavities). Slowly inhale, placing your hands on your stomach, feeling how rounded it is. On exhalation the abdominal muscles are retracted. Try to give "lower breath" about 10-15 minutes a day.