Kegel exercises for urinary incontinence in women are aimed at strengthening the pelvic floor muscles. These muscles help keep the pelvic organs in place. When they weaken, the pelvic organs, rectum bladder or vagina, can change their position, leading to prolapse, urinary or fecal incontinence.

Drawing. Pelvic floor muscles in women.

Kegel exercises for urinary incontinence in women can be done alone or using vaginal cones, biofeedback or electrical stimulation. Overall, Kegel exercises are a safe and effective therapy that is used primarily for urinary incontinence in women.

Gymnastics must be performed correctly to achieve the greatest effect. Sometimes women, when doing Kegel exercises, tense their abdominal or buttock muscles, which does not give the desired effect. In this case, biological feedback or electrical stimulation, consultation with a specialist or attending special classes that teach the technique of performing gymnastics and Kegel exercises for urinary incontinence in women can help.

How to do gymnastics and Kegel exercises for urinary incontinence?

Normally, the pelvic floor muscles contract to control bowel movements and urination. In order for you to understand which muscles need to be contracted, there are the following methods. 1 - try to stop the flow of urine in the middle of urination, 2 - squeeze the anal sphincter, as if you want to stop the flow of gas from the rectum, 3 - tense the muscles of the vagina, for example, during intercourse. Women can also insert a finger into the vagina and use one of these methods; when done correctly, the pelvic floor muscles will be felt to contract and lift.

There are many ways to do Kegel exercises. The most common recommendation is to perform Kegel exercises three times a day, with each set consisting of a minimum of eight contractions. When performing a Kegel exercise, tense your pelvic floor muscles, hold them there for three to four seconds, and relax. Repeat the exercise eight times. It is recommended to perform gymnastics at least 3-4 times a day. In different studies, the recommended number of contractions ranges from 8 to 12 contractions three times a day, up to 20 contractions four times a day. The inventor of gymnastics, Arthur Kegel, recommended a total of up to 500 contractions per day back in 1948. The duration of compression is also recommended to vary, from 4 seconds to 30-40 seconds.

Gymnastics does not take much time; you can do Kegel exercises while sitting, standing, or lying down. When you wash dishes, watch TV, go to public transport etc. You should gradually increase the intensity of the exercises until you learn to hold the muscles in a contracted state for at least 10 seconds, and the number of repetitions up to 10-12 times. Many people want to accelerate progress by quickly increasing the number of repetitions and frequency of training. Instead, muscle fatigue may develop and urine leakage may worsen.

If you feel discomfort in your stomach or back while doing exercises, you are probably doing it wrong. Breathe deeply and relax your body, making sure you don't tense your abdominal or buttock muscles.

Drawing. The effect of Kegel exercises on urinary incontinence in women.

After just 6 weeks, women notice an improvement in the symptoms of the disease, and after 3-4 months of regular exercise, a lasting result is achieved. Remember, doing gymnastics should become a part of your life; if you stop exercising, symptoms of urinary incontinence may return over time.

Kegel exercises can be supported by additional measures, the use of biofeedback, electrical stimulation, and vaginal cones. You can read about this in more detail in the article “Treatment of urinary incontinence in women.”

Urinary incontinence It occurs quite often in adults.

There are two types of urinary incontinence:

1. Tension incontinence, when urine is released during coughing, sneezing, laughing and lifting heavy objects.
2. Incontinence sudden urge to urinate when a person does not have time to reach the toilet.

The main causes of urinary incontinence:

1. Weakness of the pelvic floor muscles (for example, in women after childbirth);
2. Bladder infections;
3. Prostate adenoma in men;
4. Flabbiness of the walls of the bladder as a result of overstretching them with a large amount of urine for a long time, when a person endures the urge to urinate for too long and often;
5. Nervous diseases (Parkinson's disease, multiple sclerosis and others).

Remember! You cannot tolerate the urge to urinate for long!

It is necessary to determine the cause of your problem and eliminate it. So visit your doctor first.

If you are assigned physical therapy for urinary incontinence, then let's start the exercises.

The main point when performing exercises is to concentrate on the pelvic floor muscles. Therapeutic exercises for urinary incontinence performed slowly, efficiently, with maximum range of motion.

Our goal is to strengthen the pelvic floor muscles, as well as the posture, abdominal and thigh muscles.

A set of exercises for urinary incontinence.

Raise the “lower” leg up, focusing on the pelvic floor.

Perform this exercise until the muscles involved are tired, first on the right side, then on the left. Concentrate on the “patience” muscle.

10. "Let's lean back." Kneeling, hands in the “lock” at the back of the head, body straightened.

1- Slowly lean back enough so as not to fall, keep your back straight, concentrate on the pelvic floor muscles, tensing the “patience” muscles and pulling the bladder up.

2- Slowly return to the starting position. 4 – 6 times.

Initial position.

Once! Inhale.

Two! Exhalation.

Three! Squeeze your pelvic floor muscles. Inhale.

Four! Exhalation.

11. Standing, stick in hands behind shoulder blades, feet shoulder-width apart.

1- Raise the stick up, move the right leg in front over the left, contract your patience muscles(inhale).

2- Return to original. position (exhalation).

3- Same with the left leg (inhale).

4- Return to original. position (exhalation). 6 times.

12. "Squats". Standing, legs slightly apart, gymnastic stick in hands behind back.

1- Sit down (exhale).

2- Squeeze the pelvic floor muscles, mentally pulling the bladder up, straighten (inhale).

10 – 12 squats.

13. Repeatedly tense the muscles of the perineum from 2 to 15 seconds and relax them. Great importance quality plays a role.

Perform this exercise as often as possible during the day at work, in transport, at home and in other places when you can devote some time to yourself.

Learn to feel an approaching cough or sneeze, prepare your “patience” muscles for this load in advance. If the cough is prolonged and hysterical, then it must be treated. If you smoke, you need to quit smoking. Don't despair, fight for your health. Physical therapy for urinary incontinence– your indispensable assistant.

Nina Petrova.

) is often a typical “women's problem”. Of particular importance in these cases is the pelvic floor muscles, which are responsible for many processes in the body. When the muscles of the pelvic floor are weakened, the obturator muscles of the bladder and urethra are affected, which can lead to involuntary urination. Special exercises and proper breathing can improve control over urination.

Exercises while lying down

Exercise 1. Lie on your back and straighten your arms vertically, then your legs. Reach for the ceiling! Stay in this position for about 1 minute. Breathe with the active participation of the abdominal muscles. This exercise promotes blood accumulation in the pelvis and improves blood supply to the muscles of the pelvic floor.

Exercise 2. While lying on your back, bend your legs slightly at the knees and spread them apart, placing your feet side by side. Exhaling slowly, bring your knees together, while straining your pelvic muscles as much as possible. Inhaling, slowly spread your legs and relax your muscles.

Exercise 3. When lying on your back, your legs are bent and connected at the knees. As you exhale, slowly straighten one leg at a 45-degree angle to the floor, simultaneously tensing your pelvic muscles and sciatic muscles. As you inhale, slowly lower your leg and relax. Repeat the exercise with the other leg.

Exercise 4. Lying on your back, one leg is straightened, the other is bent at the knee. When exhaling, these muscles tense again, and other muscles also tense at the same time, creating the impression that you want to pull the vagina and straightened leg into the stomach. The abdominal press is relaxed. Repeat the exercise with the other leg, changing position.

Exercise 5. Straighten your legs while lying on your back. When you exhale slowly, the pelvic muscles tense. At the same time, bend your right leg with your toe towards your left shoulder. When you inhale, the muscles relax and the leg returns to its place. The exercise is repeated, and the left leg is bent towards the right shoulder while simultaneously tensing the pelvic muscles.

Exercise 6. Relax! Sit in a relaxed knee-elbow position, rest your head on your hands. Breathe calmly. Active exhalation with aspiration stimulates the diaphragm and pelvic floor.

Exercise 7. Position yourself in a knee-elbow position so that the angle between your hips and torso is 90 degrees. This pose should be taken daily for several minutes, periodically drawing in the pelvic floor muscles as you exhale.

Exercise 8. Make a "bridge". While remaining on your knees (legs at the ankle joints are extended), you need to support yourself on your palms or fists. Slowly raise your knees from the floor and exhale forcefully, then just as slowly lower yourself to your knees. At the same time, tension in the abdominal muscles helps strengthen the pelvic floor muscles. This exercise is performed 4-5 times, but at a calm pace you can do it more often.

Exercise 9. Lie on your stomach with your chin on the back of your hands. While exhaling, press the edge of the pubic bone onto the mat, while simultaneously tensing the pelvic muscles.

Exercise 10. Lie on your stomach, supporting yourself on your forearms and toes. While exhaling, raise your pelvis and tense your pelvic floor muscles.

IT IS KNOWN that it is easier to tense the pelvic muscles during exhalation. Imagine a flower that opens when you inhale and closes when you exhale. Try to tense your pelvic floor muscles as you exhale. Tighten your pelvic floor muscles and cough as you do so.

To strengthen the muscles of the pelvic floor, you can use any convenient opportunity outside the home. Wherever you sit, you should, unnoticed by others, monitor correct posture. It is necessary to move the pelvis closer to the rear edge of the seat, the legs should be relaxed.

You can train discreetly and in a standing position. Place your feet at shoulder level, relax your knees, and then transfer your weight from one leg to the other and back. Care should be taken to protect your back when lifting heavy objects. When bending over, keep your back straight and lift the load as you exhale.

In order to strengthen the muscles around the urethra, sometimes it is enough to perform Kegel exercises. To understand how to do them, sit on the toilet and start urinating. Then (contracting the pubococcygeus muscles) stop the flow of urine. To begin with, these simple exercises need to be done in two series daily (each consisting of 10 exercises), and then it is advisable to increase to 10 series per day.

Of course, there are many ways to strengthen your pelvic floor and bladder muscles, but success depends on persistence and patience. And for this there is no need to have special equipment. Therapeutic gymnastics classes should be carried out at least three times a week (every other day), and preferably daily, preferably in the afternoon (after 16 hours), but no less than 2 - 3 hours before going to bed. It is advisable to do each exercise 10 - 12 times.

Exercises while sitting

Exercise 11. Are you sitting correctly? Sit on a stool with your legs slightly apart. Make sure that your torso is straight and makes a right angle with your thigh. Hands lie relaxed on your knees. It is necessary to continue to monitor correct location torso.

Exercise 12. Sitting on a stool, bend slightly, arms lie next to the body, legs together. The weight of the weight is located at the back of the pelvis. When exhaling, the pelvic muscles are tensed as much as possible for 10 - 15 seconds. Inhale slowly and the muscles relax. The exercise is repeated with a straight back.

Exercise 13. Sitting straight on a stool, cross your straightened legs. As you exhale, simultaneously squeeze your legs as much as possible and tense your pelvic muscles. After 10 - 15 seconds. relax as you inhale.

Exercise 14. Sit on a rolled pillow in cowgirl position. Bend your back slightly, with the weight of your torso falling on back pelvis As you exhale, the pelvic muscles are drawn in for 10 - 15 seconds. Inhale slowly and completely relax. The same exercise is repeated with a straight back, transferring the center of gravity to the front of the pelvis.

Exercise 15. Sit on rice! First of all, prepare a 15x15 cm bag and fill it with 180 g of rice. Sit on it relaxed. Breathing is calm. As you exhale, imagine that you are sucking grains of rice with your pelvic muscles. The effect of the exercise is enhanced if you slowly raise your arms as you exhale, and slowly lower them to your knees as you inhale. This exercise helps you better control the process of urination by strengthening the obturator urethral muscle. It should be repeated 4-5 times.

Exercise 16. Sit up straight, legs slightly apart, hands on your knees. Grabbing your right knee with your hands, pull it towards your body and remain in this position for several seconds. Then quickly release the knee by raising your arms above your head (winner pose). Repeat the exercise, changing the knee. This exercise helps strengthen the muscles of the abdomen and pelvic floor. Repeat the exercise 5 times, changing knees.

Exercise 17. This exercise is performed with a partner.

Lying on your back, bend your knees. The partner, in turn, stands on his knees in front of your legs and tries to push your knees apart with his hands. It is necessary, while straining the pelvic muscles, to simultaneously try to keep the knees in their original position. Then your partner tries to push your knees inward against the resistance.

When performing exercises, you should always consider the following two conditions:

1. The stomach should be soft and relaxed. At the same time, only the pelvic muscles should be tensed: the anus, vagina, urethra and ischial muscles.

Try, for example, interrupting it while urinating. For this purpose, the pelvic floor muscles are used.

2. Be sure to monitor proper breathing. If breathing is tense and irregular, the effect of exercise is reduced.

After completing a set of exercises, you need to walk around and relax.

The main method of non-medicinal and non-surgical Treatment of urinary incontinence, both mild, drip-type, and more serious forms of this disease, are exercises developed by the American doctor A. Kegel, to strengthen the muscle group of the pelvic floor area.

For example, noticeable improvements were recorded in approximately 70% of observed patients who came face to face with stress incontinence. Well, let's talk about mild forms of this disease... Such a positive effect is achieved as a result of targeted, narrowly focused training and strengthening of the muscles responsible for maintaining the bladder. But, it is important to understand the most important thing: in order to achieve a truly tangible result, you need to work regularly, without actually taking any breaks in your training.

How to properly do exercises to train the pelvic floor muscles if you have problems with urinary incontinence?

It includes exercises of varying difficulty levels. In fact, all of them are aimed at strengthening the pelvic floor muscles. They need to be performed systematically and regularly, gradually increasing the load level and duration. The proposed procedures are equally productive for representatives of both sexes.

Let's list the main movements that make up Kegel exercises:

Compression at different speeds. This type of physical impact involves cyclic tension of the muscles that we use to stop the process of urination. Usually you need to contract them, then, after counting to three, relax. At the moment of relaxation, you can also count to three and then begin to tense again. Having gained some experience, you can increase the working time of muscle contraction to 5-25 seconds.

All kinds reductions. This type of impact involves extremely fast alternating contractions and relaxations of the target muscles.

Pushing movements. Kegel exercises for urinary incontinence are characterized by tension in those muscle groups that are involved when a person strains. For women, this procedure will be similar to pushing during childbirth or defecation. For men, it is necessary to push, as when interrupting the act of urination or, similarly to women, bowel movement.

All these procedures must be started gradually. At first, try doing slow compressions of ten repetitions about five times a day. Immediately after you have thoroughly mastered the easiest level of Kegel exercises with uncontrolled urine output, you can move on to more labor-intensive activities. Also, after a week of continuously performing the above exercises, you need to add about five repetitions to each approach. And so on until their number reaches 30. Once this is achieved, you need to do 150 exercises every day to properly maintain the tone of the pelvic muscles. At the same time as you increase the number of repetitions, you can move on to push-ups and contractions.

A technically much more complex form of the previously discussed “compression” exercise is the so-called “elevator ride”. When performing it, a person smoothly progressively compresses the muscles of the perineum. First, with a small degree of force (“1st floor”), then, without relaxing them for a second, he squeezes even harder (“2nd floor”), then again and again... And so on until the maximum possible degree of tension. At the same time, on each floor it is necessary to maintain a tense state for about 3-5 seconds, after which, without slowing down the effort for a moment, the next even more complex (high) “floor” follows, on which the degree of tension, as you understand, is even higher. more increases, and so on. Having reached the limiting (4th – 7th) “floor”, a reverse smooth “descent” begins - a downward movement: from strong tension with a long duration to a less powerful and shorter compression. And so on until complete relaxation.

What are the best positions to perform Kegel exercises in?

1. Standing upright, feet shoulder-width apart, palms supporting the buttocks. Next, tighten your pelvic floor muscles. The angle of impact should be directed: upward/inward.
2. Standing on your knees (pose - on all fours). Next, tighten your pelvic muscles in an upward/inward direction.
3. Lying on your stomach, with one of your legs bent at the knee joint. Perform alternate compression and relaxation of the target pelvic muscles.
4. Lying on your back, your legs are completely bent at the knees and slightly apart, and your heels are resting on the floor. Left hand holds the lower abdomen, the right one - under the buttock. This way we can feel that the muscles we need are involved. Squeeze the pelvic muscles, pulling them up.
5. Sitting with your legs crossed and your back straight. We strain the pelvic floor muscles in the same way as in previous variations.
6. Feet are shoulder-width apart, hands are rested on the knees. Keep your back straight and tense the target muscles in an upward/inward direction.

Generally speaking, the above poses are presented here purely conditionally - as a possible example. You can use them when you are at home, in a comfortable environment, and no one bothers you. In general, this technique was initially does not have certain clear poses and positions, - You can train while lying down, sitting or standing. The main thing is that you feel comfortable and comfortable. It also requires a certain focus and concentration on the actions being performed, and ideally, when no one bothers you or distracts you. If during the implementation process you encounter any difficulties or problems, for example, of a technical nature, consult your doctor.

Rehabilitation exercises for kidney diseases Nikolay Albertovich Onuchin

Exercise therapy for functional urinary incontinence

Currently urinary incontinence is one of the most pressing problems of modern urology. In most cases, this disease usually affects women, not only in old age, but also in young people. According to statistics, urinary incontinence is noted by approximately 24% of women from 30 to 60 years of age and more than half of women after 60 years of age.

One day, a woman suddenly notices that during fast walking, sudden muscle movements, coughing, sneezing, laughing, or simply changing body position, a few drops or even a significant amount of urine leaks out.

The International Committee on Urinary Incontinence defines this disease as “involuntary loss of urine, which is a social or hygienic problem, in the presence of objective manifestations of uncontrolled urination.” Today there are three main forms of the disease:

Functional urinary incontinence;

Urinary incontinence due to chronic diseases or injuries of the urinary system;

Mixed, or combined, form of urinary incontinence.

Urinary retention involves complex mechanisms involving the kidneys, bladder, urethra, pelvic floor muscles, and central nervous system. nervous system. If their interaction is disrupted, involuntary release of urine occurs.

Functional urinary incontinence often affects women who are forced to carry weights of more than 10 kilograms for a long time (the permissible limit is 5–6 kilograms). Due to constant physical overstrain, the pelvic floor muscles, which ensure the synchronization of the functioning of the lower urinary tract, weaken. This is where urinary incontinence occurs. Let us note, by the way, that in eastern countries, the “mincing gait” cultivated in women from childhood contributes to a significant strengthening of the pelvic floor muscles.

Often functional urinary incontinence occurs during stressful situations or emotional overstrain (stress urinary incontinence).

A significant cause of functional urinary incontinence is excess body weight. In overweight people and people leading a sedentary lifestyle, the anatomical position of the bladder changes: it deviates back towards the sacrum, which weakens the activity of the bladder sphincter. The only way out of this situation is to engage in therapeutic physical exercise and lose extra pounds.

Violation of the closing function of the sphincters of the bladder and urethra may be caused by prolapse of the kidney or internal genital organs, resulting in displacement of the urinary ducts. Prolonged or, conversely, rapid labor, which is often accompanied by muscle ruptures and scars in the area of ​​the bladder sphincter, as well as chronic cystitis, contribute to the development of urinary incontinence.

Urinary incontinence is one of the most severe psychological sufferings. Patients with urinary incontinence are depressed by their condition, restricted in movements, inhibited, and often lose hope of recovery. However, don't despair! A fairly effective method of treating urinary incontinence is physical therapy. Special exercises not only improve blood supply to the pelvic organs and strengthen the muscular-ligamentous apparatus of the pelvic floor, but also help normalize the closing function of the sphincters of the bladder and urethra, and help restore the disturbed anatomical and functional relationships of the pelvic organs.

The therapeutic effect of physical therapy is due to the fact that gymnastic exercises, by increasing the tone of all the muscles of the body, also increase the tone of the muscles of the pelvic floor, which significantly improves their function. Of great importance is the alternating increase and decrease in intra-abdominal pressure that occurs when performing special exercises, which also has a positive effect on the muscles of the pelvic floor and urinary tract. In addition, therapeutic exercises have positive influence on the activity of the central nervous system.

In exercise therapy classes for functional urinary incontinence, as a rule, exercises are used for the abdominal and pelvic floor muscles, which must be alternated with breathing exercises and exercises for all major muscle groups. It is necessary to exclude fast and power exercises, as well as jumping and jumping from classes.

A set of exercises that help strengthen the abdominal muscles, pelvic floor and urinary regulation

Exercise 1. IP – standing, legs together, arms along the body. Raise your arms to the sides and up - inhale, lower - exhale. Repeat 5-6 times.

Exercise 2. IP – the same. Alternate normal walking with walking on your toes, with a “cross” step, on the outer edges of your feet for 2–3 minutes.

Exercise 3. IP - the same, but feet shoulder-width apart. Lean back, raising your arms up, inhale, lean forward, touch the floor with your hands without bending your knees, exhale. Repeat 6–8 times.

Exercise 4. IP – the same. Sit down slightly, springily, moving your arms back - exhale, return to IP - inhale. Repeat 6–8 times.

Exercise 5. IP – the same. Holding a gymnastic stick in front of you, step over it. Breathing is voluntary. Repeat 5-6 times.

Exercise 6. IP - standing, feet together, hands behind the head. Spread your elbows to the sides - inhale, bring your elbows together and bend forward 2-3 times - exhale. Repeat 5-6 times.

Exercise 7. IP - sitting on the floor (on a mat), legs bent at the knees, arms supported at the back. Bend your knees, contract the perineal muscles and draw in anus- inhale. Spread your knees and relax the muscles of the perineum - exhale. Repeat 8-10 times.

Exercise 8. IP - the same, but the legs are bent and pulled towards the stomach. Roll onto your back - inhale, return to IP - exhale. Repeat 6–8 times.

Exercise 9. IP - the same, but the legs are spread, the arms are supported at the back. Turn the feet inward, contracting the muscles of the perineum and retracting the anus, inhale, turn the feet outward, relaxing the muscles of the perineum, exhale. Repeat 8-10 times.

Exercise 10. IP – lying on your back, on an inclined plane, the leg end of which is raised at an angle of 20–30°, straight legs together. For 6-8 seconds, press your legs together, contracting the perineal muscles as much as possible and retracting the anus. Relax and rest for 15–20 seconds, breathing spontaneously. Repeat 6–8 times. Exercise 11. IP – the same. Relax the muscles of the whole body and breathe as deeply as possible for 30–40 seconds.

Exercise 12. IP – the same. Imitate the movements of a cyclist for 1–2 minutes. Breathing is voluntary.

Exercise 13. IP - the same, but the legs are bent at the knees and the pelvis is raised. For 6-8 seconds, press your knees together, contracting the perineal muscles as much as possible and retracting the anus. Relax and rest for 15–20 seconds, breathing spontaneously. Repeat 6–8 times.

Exercise 14. IP – lying on your back, straight legs raised 10–15 cm from the floor. Perform the “Scissors” exercise with your feet for a minute. Breathing is voluntary.

Exercise 15. IP - the same, but straight legs crossed. Squeeze your legs for 6-8 seconds, contracting the perineal muscles as much as possible and retracting the anus. Relax and rest for 15–20 seconds. Repeat 6–8 times, breathing freely.

Exercise 16. IP - the same, but the legs are bent at the knees, a ball (no more than 20-30 cm in diameter) is clamped between the knees. For 6-8 seconds, squeeze the ball tightly with your knees, contracting the muscles of the perineum and retracting the anus. Relax and rest for 15–20 seconds. Breathing is voluntary. Repeat 8-10 times. Exercise 17. IP – lying on your stomach, chin on back side hands As you exhale, press your pubis to the floor, simultaneously straining your pelvic muscles. Repeat 10–12 times.

Exercise 18. IP - lying on your stomach. Lean on your forearms and toes. While exhaling, raise your pelvis and tense your pelvic muscles. Repeat 10–12 times.

Exercise 19. IP – kneeling on the floor, hands behind your head. Sit to the left - exhale, return to IP - inhale. The same - in the other direction. Repeat 8-10 times.

Exercise 20. IP – standing on all fours, leaning on your forearms and shins. Arch your back, contracting the muscles of the perineum and retracting the anus - inhale. Lower yourself, arch your back and relax – exhale. Repeat 6–8 times.

Exercise 21. IP - lying on your back, legs slightly apart, arms along the body. Relax and take deep breathing movements 4-5 times.

Exercise 22. IP - kneeling. Turn your body to the right and left, moving your palms along the floor. Repeat 8-10 times.

Exercise 23. IP – lying on your left side, legs straight together. Press your right knee to your stomach - inhale, return to IP - exhale. Repeat on one and the other side alternately 6-8 times. Exercise 24. IP – kneeling, hands behind your head. Sit on your heels - exhale, stand up - inhale. Repeat 6–8 times.

Exercise 25. IP - kneeling, hands behind your head. Spread your elbows to the sides - inhale, bring your elbows together and tilt your body forward several times - exhale. Repeat 6–8 times.

Exercise 26. Take a bag measuring approximately 15 by 15 cm, pour 200 grams of rice into it and sit on top of it. Relax and breathe calmly. As you exhale, imagine that you are sucking grains of rice into your pelvic muscles. As you exhale, your arms slowly rise, and as you inhale, they fall to your knees. Repeat 6–8 times.

Exercise 27. IP – standing. Massage the ball into the lower abdomen, front and inner thighs and buttocks for 1-2 minutes.

Exercise 28. IP – standing, hands on the belt. Walk on your toes in a “cross” step, on the outer edges of your feet, then with a normal step, gradually slowing down the pace, for 1–2 minutes.

After finishing the therapeutic exercises, you must thoroughly clean the perineum and change clothes.

In addition to regularly performing therapeutic exercises to reduce or prevent urinary incontinence, the following can also be recommended:

Limit fluid intake, especially before bedtime;

Walk more often fresh air, adjust your daily routine;

Avoid drinking alcohol and caffeine, even in small quantities;

Keep a urination diary. Develop a habit of urinating at regular intervals. Start with hourly intervals and gradually increase the interval. Focus on a 3-6 hour interval;

Do not smoke (nicotine irritates the bladder mucosa);

Fight excess weight;

Do not drink carbonated drinks;

Limit heavy lifting. If you do have to lift something heavier than 3 kg, take care of your back. Even when tilting, keep it straight, lift the load as you exhale;

To train the sphincter of the bladder and urethra during urination, periodically stop it, and then continue again;

Use the "double empty" method - after urinating, sit on the toilet until you feel your bladder is empty. Then get up and sit again, bending slightly forward towards your knees, and try to urinate again;

Constantly monitor correct posture. When sitting, position yourself as close to the edge as possible, your legs are relaxed, your back is straight and forms a right angle with your hips;

Avoid constipation; Eat a diet high in fiber.

And a few more tips:

If you feel like you are about to sneeze, cough, or know that you will make a sudden movement up and down, tighten your sphincter and prevent involuntary urination;

If you feel that involuntary urination may occur and you do not have time to run to the toilet, do not be nervous. Try to relax and then tighten your sphincter. After this, relax your abdominal muscles. When the urge to urinate passes, calmly go to the toilet.

In the treatment of functional urinary incontinence, the use of medicinal herbs. Here are some recipes.

Infuse 1 tablespoon of dill seeds for 2–3 hours in a glass of boiling water (wrapped), then strain. Drink a glass at one time.

10 g of yarrow herb and flowers per glass of water. Boil for 10 minutes over low heat. Leave for an hour, strain. Drink 1/2 glass 2-3 times a day.

Pour 20 g of agrimony herb into a glass of boiling water and leave for an hour. During the day, drink 1 glass in 3 doses 15 minutes before meals. You can add honey.

Boil a mixture of dried blackberries and blueberries (1 tablespoon each) over low heat for 20 minutes in 0.5 liters of water. Take 1 glass 2-3 times a day.

Grind 6 g of dry marshmallow roots to a powder, pour in 1 cup cold water and leave for 8 hours. Take 1 tablespoon 3-4 times a day. This text is an introductory fragment.