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Kegel exercises after childbirth: when to start and how to perform. Kegel exercises for women after childbirth - restoring the figure and women's health

Childbirth is, of course, a very important event in the life of every woman. Doctors say that in addition to the body of a woman, which changes during the bearing of a child, the muscles of a woman can also be changed.

In order to lose weight and tighten the muscles a little, you can go to the gym, work out at home or go to aerobics, it is much more difficult to restore the functionality of the perineal muscles.

Unfortunately, after childbirth, all the muscles are stretched, and this can lead to the fact that the internal organs are slightly lowered, urinary incontinence, as well as complications in sexual life. In order to return the muscles of the perineum to its past state, special Kegel exercises have been developed.

When can I do Kegel exercises after giving birth?

Many argue that the exercises can be carried out after a few months, but this is not true. Doctors say that the sooner a woman begins to do exercises, the faster she will be able to renew her muscles. No matter how strange it may sound, gymnastics for the muscles of the perineum can be practiced within a couple of days after childbirth.

At the first stages, you need to give a minimum load, and as for complex techniques, you don’t need to remember them yet. Initially, it is necessary to carry out the simplest movements, but in the event that a woman still feels discomfort or pain, the training should be postponed for several days.

In the event that the birth was complicated or the woman in labor had stitches, muscle training should be postponed until better times and no physical exertion should be allowed.

With rapid recovery and healing of wounds, Kegel exercises can be started within a few weeks after childbirth, after consulting a doctor.

But they are not the only contraindication to exercise. The Kegel technique for restoring the muscles of the perineum cannot be carried out with the possibility of opening bleeding, with oncological diseases, as well as with inflammation of the genital organs or a malfunction of the cardiovascular system.

Many women in labor are confident that they absolutely do not need such physical education for recovery. It should still be noted that it has been scientifically proven that training helps tighten the muscles of the vagina, get rid of urinary incontinence and prolapse of organs.

In addition, through exercise, your sex life will also recover. That is why doctors advise Kegel exercises not only for women in labor, but for all women.

Well, the very first thing is to discard the idea that this gymnastics is a mere trifle and has no difficulties. Doctors warn that in the early days, few people manage to do the exercises correctly, but do not be upset and abandon training. You need to start from the simplest and most elementary exercises to warm up the muscles for heavy loads.

No matter how strange it sounds, but the first workout you need to start in the toilet. When urinating, the stream should be delayed a little, and then resumed again, if possible, do this several times. This procedure is aimed at controlling the muscles of the vagina. The exercise should be repeated several times to fully master muscle control.

In the next step, sit comfortably on the floor or on a very hard mattress with a pillow under your buttocks. The exercise is to instantly tighten and then immediately relax the muscles of the vagina. You need to repeat the exercise for about two weeks, believe me, the result will be stunning.

The next stage is very similar to the previous one, only the muscles should be kept in tension for about a minute. One lesson should consist of 15 such exercises. The effect can be felt during intercourse.

For the very last exercise, you should gather all your strength and diligence. If I may say so, then the vagina has the shape of a tube in which there are muscle fibers, the task is to try to squeeze each tier separately.

The most important task is to relax the abdominal muscles, and also try not to hold your breath. The body should be completely relaxed, but only work. After proper training, you will make sure that the muscles of your vagina are significantly tightened and you can control urination.

Pregnancy and childbirth are a serious stress for a woman's body in general and for certain organs in particular. The uterus, vagina, perineum, which are directly involved in the process, undergo special changes. In order to speed up their recovery processes and quickly return to normal, experts recommend performing Kegel exercises for women after childbirth, aimed at strengthening the muscles of the perineum. They help young mothers solve a large number of postpartum problems that are relevant for the postpartum period.

Women who want to help their body recover after childbirth should understand why Kegel exercises are needed for women after childbirth, what it will give and in what time frame. Regular and proper exercise will give impressive results, including:

Bringing in the tone of the muscles of the perineum;
Rapid cleansing of the body from lochia;
Elimination of the risk of prolapse of the pelvic organs;
Fighting urinary and fecal incontinence;
Rapid recovery of the uterus and its return to the prenatal state;
Restoration of tissues that experienced strong stretching during childbirth;
Strengthening sexual desire, getting bright and long orgasms;
Maintaining sexual health;
Prevention of inflammatory processes in the genitals;
Slowing down the aging process in a woman's body.

All this can be achieved by doing simple exercises. They are restore health, improve well-being, have a beneficial effect on sexual life.

The exercises are named after Arnold Kegel, who developed them, a gynecologist and professor.

However, keep in mind that not everyone can do the exercises. The fact is that they act on the muscles of the perineum very powerfully, and in certain situations it can be harmful. Gymnastics has the following contraindications:

Inflammatory processes in the pelvic organs in the acute stage.
Vascular disorders in the same area or in the lower extremities.
Excessive bleeding after childbirth.
Oncological diseases.
Birth injuries of the perineum, stitches.
Cardiovascular diseases at the stage of exacerbation.

To get the most out of exercise, Check with your doctor first to see if you can do them.

When can you do Kegel exercises?

An important question is when you can do kegel exercises after childbirth. There are generally accepted recommendations of experts, which should be taken into account:

If the birth took place without breaks and injuries, and you feel well, you can start doing the exercises already 2-3 days after them, but only on the condition that the exercises do not cause you discomfort. At first, the load should be minimal. You need to start with a small number of repetitions, regularly increasing it.
If the childbirth was injured, there were tears, and stitches were applied to the perineum, maximum caution is important. First of all, you can not start exercising earlier than ten days after giving birth. In this case, you should definitely consult with your doctor. He will assess your condition, determine how the wounds heal and draw a conclusion when you can start doing gymnastics.

Kegel exercises after childbirth: how to perform

There is nothing complicated about how to properly perform Kegel exercises after childbirth. It is only important to master their correct technique and do them regularly. Don't be discouraged if you don't see results right away - it takes time.

The exercises themselves are:

1. "Pause"

You need to start mastering Kegel gymnastics with this exercise, which gives an excellent load on the muscles of the perineum. In the process of urination, try to pause for 10-15 seconds and then release the urine again. For one trip to the toilet, try to do this about five times. This will help you learn how to control intimate muscles, while not involving other muscle groups in this process. When you can perform this action without problems, move on to other Kegel exercises.

2. "Squeeze"

The essence of this exercise is that you need to compress, and then immediately relax the muscles of the pelvis. Over time, the strength and frequency of contractions can be increased.

3. "Fixation"

You need to squeeze the muscles of the vagina and try to hold them in this position for a few seconds. Then let go. Repeat the exercise 10 times. Gradually increase the duration of fixation over time.

4. Exercise "Nurse"

You can train the intimate muscles with the usual exercises to work out the inner thighs and lower abdominal muscles. Squats work well in this regard. You need to stand up, keep your back as straight as possible, put your feet shoulder-width apart, so that their socks look in different directions. Place your hands on your hips. Gently bend your knees to the sides, squats as low as possible. At the bottom point, fix for about 10 seconds, then slowly rise.

5. "Elevator"

You may not be able to complete this exercise the first time. But by regularly trying and returning to it, you can eventually master it. The bottom line is that our vagina is a hollow tube of muscles, which consists of several floors. Be able to feel these floors and gradually strain, and then relax each of them in turn. Move up first, then down. Ideally, to improve the effect, try to do the “fixation” exercise between such lifts.

6. Exercise "Storm"

This exercise resembles an "elevator", but you need to alternately contract the floors of the pelvic floor muscles in the direction back from the front.

In fact, there are much more Kegel exercises that can be performed after childbirth. The ones listed are the main ones. It is also important to take into account certain features of the exercises that will make them effective and will not let you be afraid of possible unexpected consequences.

Exercise Features

Starting to perform Kegel exercises, consider the following features:

Exercises are recommended to be performed 10 times. The complex itself is recommended to be repeated up to eight times a day. Such enhanced training will help restore tone to the muscles of the perineum and quickly get in shape.
Kegel gymnastics has a huge advantage in that it You can do it anywhere - anytime, anywhere.

Also note that after childbirth, the body may react in an unusual way to such gymnastics. The following reactions are possible:

At first, muscle pain is possible. They pass within 3-4 days. If they last longer, see a specialist.
There is a possibility of a violation of the menstrual cycle - it will soon be restored.
Critical days can pass in just 1-2 days.
Arousal may increase.
Pupil dilation is possible.

The technique of performing Kegel exercises is quite simple and does not require much effort. The main thing in this matter is regularity. Do not give up ahead of time, and over time you will feel how the body is rapidly recovering. Those who were helped by Kegel exercises after childbirth themselves confirm that they give excellent results: pain and discomfort in the abdomen disappear, the chest stops aching, lactation normalizes, suckers go away. You can also improve your sex life and emotional state.

Video with Kegel exercises after childbirth

After the long-awaited birth, not only the figure of the newly-made mother lends itself to significant changes. If to fight extra pounds it is enough to visit the gym or do homework, then it is much more difficult to restore the functioning of the muscles of the perineum. As you know, during childbirth, tissues are significantly stretched, which causes problems in sexual life, prolapse of the most important organs, and even urinary incontinence. Kegel exercises, the effectiveness of which has been repeatedly proven, will help to avoid such troubles.

When can I do Kegel exercises after giving birth?

There is an opinion that it is better to start exercising a few months after giving birth, but this is not at all the case. The sooner a newly-made mother begins to pay attention to muscle training, the sooner she will be able to return to her usual daily life. Therefore, it is recommended to perform special exercises already on the second day after the appearance of the baby. It must be remembered that initially the loads should be small, and complex techniques should be completely abandoned. Moreover, if during training there are painful sensations or discomfort, then it should be postponed for a few more days.

But if the birth was difficult, and the woman received any serious injuries or she had stitches in the perineal region, then even such minor physical exertion would have to be abandoned. If wound healing is successful, then classes are allowed to start two weeks after the birth of the baby. It is advisable to first consult with a gynecologist.

It should also be remembered that in addition to injuries received during childbirth, there are other contraindications for gymnastics. It is not recommended to do exercises in the presence of serious violations in the functioning of the cardiovascular system, inflammatory diseases of the genital organs, oncology, as well as heavy bleeding.

It may seem to many new mothers that such activities are absolutely not required to restore the body. But if you regularly train the muscles of the vagina, you will be able to get rid of problems such as urinary incontinence, stretching of tissues, prolapse of internal organs. And sexual intimacy will become more diverse and brighter for both partners, as the tension of the vaginal muscles makes the orgasm longer and stronger. That is why Kegel exercises are recommended to be performed not only in the postpartum period, but also in everyday life.

How to do Kegel exercises after childbirth

Of course, one should not think that such gymnastics is easy. Perhaps for the first few days nothing will work out, but there is no need to despair and stop exercising. It is best to start with the simplest exercise, which will prepare the muscles of the perineum for more complex techniques.

It's hard to believe, but the first workout must be started in the toilet. During urination, you need to periodically stop the flow of fluid for a few seconds, and then resume. This will help you learn to better control your vaginal muscles. When the technique is mastered, the jet delay time should be increased to fifteen seconds, and if this does not cause any difficulties, then you can begin to study the next exercise.

It is necessary to comfortably sit on the floor or a hard mattress, placing a small pillow under the buttocks. It is necessary to sharply tighten the muscles of the vagina and literally immediately relax. It may seem that there are no changes, but after two weeks of training, the result will be noticeable. You need to adjust the force of compressions and their speed depending on your own feelings.

The next technique differs from the previous one only in that the muscles must be tensed and held in this position for several seconds, and preferably minutes. It is recommended to do fifteen repetitions in one session. You can feel how strong the muscles are during intercourse. To do this, you need to try to squeeze the member of the partner for a few seconds. If the couple is in no hurry to return to having sex in the days after giving birth, then you can experiment with intimate toys.

To correctly perform the last exercise, you will have to try very hard. As you know, the vagina is a kind of tube, which consists of muscle fibers, so you should learn how to use them separately from each other. It is recommended to lie down comfortably and gradually compress and relax each tier, slowly moving up.

It should be remembered that during exercise you do not need to strain your abdominal muscles, pull it in and even hold your breath. The whole body, with the exception of the pelvic region, should be as relaxed as possible. It is recommended to resort to the techniques listed above and, if desired, to sneeze or cough, as this will help to avoid involuntary urination, which many women suffer from after childbirth.

Gynecologists have long come to the conclusion that women's health and sexual satisfaction largely depend on the state of the perineococcygeal muscles.
The more elastic they are, the easier and more painless childbirth is, the less the risk of ruptures. In addition, trained muscles normalize blood circulation in the lower parts of the spine, thereby preventing the development of hemorrhoids, reduce menstrual pain, protect the appendages from inflammation and a host of gynecological diseases, and Kegel exercises help tone them.

If before childbirth, the vaginal muscles, even without special training, are quite elastic, then the birth of a child radically changes the situation. After childbirth, the vagina becomes not as elastic as before. You can’t even imagine how much his muscles stretch and relax during pregnancy and especially during natural childbirth.
The first sign of weakness of the vaginal muscles is the inability to endure the desire to go to the toilet for a long time and involuntary urination during sudden exertion, sneezing.
In addition, if after childbirth you have severe menstrual pain, which was not observed before, if you have ceased to achieve orgasm during intercourse, or if it has become difficult for you to use tampons, this may also indicate weakness of the intimate muscles.

Exercise will help in childbirth

The vaginal muscles are a kind of automatic gate through which the child enters the big world. And in order for these gates not only to open in time, but also to close, it is necessary to adjust their mechanism. And since you already know how to strain or, conversely, relax the vaginal muscles, the matter is small. Usually, an obstetrician during childbirth tells a woman in labor how to behave, but if a woman’s intimate muscles are not trained, she does not understand what is required of her, what they want.
During contractions, try not to strain your muscles and relax as much as possible. From pain, most women involuntarily tighten the vaginal muscles, thereby making it difficult to open the cervix. As a result, painful sensations intensify: the body is tense and the neck does not open completely. It is believed that muscle relaxation shortens contractions, relieves pain and promotes a fuller opening of the cervix. In addition, switching actions are considered the main way to switch off from pain. Relaxing your vaginal muscles will help you relax and not focus on your pain.
The transitional period, when the contractions have not yet ended, and the attempts have already begun, usually lasts 5-10 minutes. At this stage, you can not push and strain the vaginal muscles and sphincter, otherwise you can tear the neck. As soon as the urge to push begins (the obstetrician says you need to push), you need to take a deep, sharp breath. At the same time, the maximum amount of air is drawn into the lungs, then the breath is held for a few seconds. The muscles contract and, as you exhale, the air is pushed out through the vagina, and then the intimate muscles are unclenched as much as possible.
Between attempts, you should no longer strain them.
After the baby's head has appeared, if there is no entanglement, the doctor asks the woman in labor not to push or push a little so as not to tear the vaginal muscles and perineum.
If ruptures or episiotomy cannot be avoided, try not to strain the muscles when suturing. This will make it easier for the doctor to sew you up, and you will be less hurt. And as already mentioned, as soon as you can, start Kegel exercises again. The sooner you resume training, the faster you recover.

So, if you do exercises for the muscles of the perineum, then you:

save your own health
you can give more pleasure to a man
get pleasant side effects in the form of your burning eyes, and as a result, an increase in your own attractiveness in the eyes of surrounding men.

Now about the exercises themselves.
The first part of them is known to most of us, as it is widely described in many women's magazines. A serious program for Vumbilding - training of intimate muscles - was developed by the famous gynecologist Arnold Kegel. With her help, he treated urinary incontinence, sagging intimate muscles, helped women prepare for childbirth and recover from them. The set of exercises he developed is quite simple to perform and quickly leads to the expected result. These exercises are very effective.
The only problem is they have to be done! And regularly.

Exercise number 1.

First of all, you need to feel what kind of muscles they are and how to train them. While sitting on the toilet, try to delay urination several times. This tightens the input muscles of the vagina. Feeling how they work, you can start to train them.
Both during and after pregnancy, it is useful to perform the “squeeze and hold” exercise at least 20 times a day. Try to squeeze the input muscles with maximum force and hold them in a tense state for ten seconds to five minutes. At the same time, try to breathe evenly and do not hold your breath. Do this exercise in different positions: lying, sitting, standing.
If you train only while sitting, then during childbirth in the prone position, it will be difficult for you to feel the muscles and include them in the work.

Exercise number 2.

The next exercise is to alternately compress the sphincter muscles (near the anus) and the inlet vaginal muscles. Tighten the sphincter muscles quickly and relax them just as quickly. Then do the same with the vaginal muscles. Repeat this exercise 10-15 times. After that, you can proceed to the simultaneous training of intimate muscles and breathing. Exhale - hold your breath - squeeze the entrance vaginal muscles - inhale without relaxing the muscles. Relax your muscles - exhale. Repeat the exercises with the sphincter muscles. These exercises will help you in the process of pushing.

Exercise number 3.

Now the most difficult thing is training the internal muscles of the vagina. Imagine that you want to push something out of yourself by tensing the internal muscles of the vagina. In special schools, for this exercise, it is advised to use "sports equipment" from a sex shop. Since without a foreign object it is quite difficult to feel how the muscles work. You can involve your beloved spouse for training. Moreover, it is absolutely not necessary for him to know that for you this is just a charge. Try to act during sexual intercourse only with the internal muscles of the vagina - this is not only useful, but also very pleasant for both partners. When performing this exercise, it is important to feel the difference between the input and internal muscles. At first, it is quite difficult to strain only the internal muscles and at the same time keep the input in a relaxed state. Repeat this exercise at least 10 times a day.

Exercise number 4.

In addition, intimate muscles are also trained during exercises on the inner side of the thigh and lower abdominal muscles. Stand with your back straight, feet shoulder-width apart, toes to the sides, hands on your hips. Gradually bending your knees to the sides, squat as low as possible. Hold at the bottom for 5-10 seconds and slowly rise. When doing this exercise, try to feel how the muscles tense and relax.
All these exercises can be performed both in combination and separately. Immediately after childbirth, it will be difficult for you to feel these muscles, but this does not mean that they have lost sensitivity forever. Just almost from the first day after giving birth, start doing intimate exercises.
If no exercise helps, consult your gynecologist. Perhaps he will give you a referral for surgery. After giving birth too quickly with numerous tears and a large fetus, it is almost impossible to return torn muscles to their previous state only with the help of home exercises. There are simple surgical operations to restore them. The operation is completely painless and lasts only a few minutes. Under local anesthesia, the surgeon connects the broken fibers and you will only have to train the muscles with the exercises listed above.

Necessarily. Before starting the exercises while sitting on the toilet (do not move your legs, do not strain), try to stop the stream of urination. Most likely, you will succeed. If the jet does not stop completely, then at least it will greatly decrease. Repeat a couple of times to remember which muscles this is done with. It is them that you clamp in the process of doing the exercises.
NOTE:

1. Often do not get carried away with urinary retention - it is harmful.
2. If you have read about similar techniques before, and have come across “pulling” exercises (when you need to imagine that you are giving birth). You do NOT need to do them. In what state of the muscles of your pelvic floor you do not know. Therefore, such exercises can only harm!

In some sources, you can find a slightly different interpretation of Kegel exercises.
Here they are.

EXERCISE 1
We reduce the muscles of the vagina and count slowly to 5, relax, count to 5, reduce. The clamping time can be increased.
The downward movement of the clitoris during the exercise indicates that the exercise is being performed correctly. We repeat 10 times.
EXERCISE 2
“Elevator”: we contract the muscles a little (“1st floor”), clamp, count to 5, then continue to contract (“2nd floor”), again hold to 5. So go 4-5 "floors". And back - the same phased movement "down", lingering on each "floor". We repeat 10 times.
EXERCISE 3
We strain and relax the muscle as quickly as possible, achieving a semblance of "flutter". We repeat the exercise 10 times.
EXERCISE 4
The next exercise is a long and steady contraction of the muscle, as if you are trying to pull some object into the vagina. We hold the tension, counting up to 5 (the contraction time should be increased as the muscle develops). We repeat 10 times.

HOW OFTEN TO EXERCISE:
You need to do the exercises often. Even very often. It is recommended to repeat the complex of the 4 exercises described above up to 8 times a day, each of which is done 10 times per approach. Total 40 times x 8 times = 320 repetitions.
How to accustom yourself to exercise so often?
There is only one way - to link the exercise to some frequently repeated actions, or to set a reminder on your mobile phone.
A serious plus of exercises is that they can be done anywhere, in any (or almost any) position. Sitting at work at the computer, standing in a minibus and lying on the beach. Those around you will not notice your actions.
Therefore, excuses: “How will I do the exercises 8 times a day if I work?” are really just excuses.
What can serve as a reminder for classes:
- every time the phone rings
- at all red traffic lights
- every time you drink water, and then my list of reminders that are acceptable only to you.
Remember! If suddenly, for some reason, you have no mood, no desire, you have a difficult period in your life, or you simply don’t like to do some kind of exercise, then do at least a little bit, do what you can. MAJOR DO IT!

Yes, you will get results slower, but you will get them, but if you abandon training until better times, the result will not even be zero, it will be negative (see above about the consequences of stretching the pelvic muscles)!
Now about what can happen when you start exercising, and even 8 times a day:
1. Muscle pain. The pelvic muscles are the same as the abdominal muscles and so on. If you start actively doing exercises for the abdomen, what will happen? Correctly! Do not laugh, do not sigh - the muscles hurt! Here is the same. It will only hurt in the area of \u200b\u200bthe coccyx and in the lower abdomen. If the nature of the pain does not resemble krepatura (pain in the muscles in the first few hours after anaerobic exercise, caused by the accumulation of toxins (lactic acid) in them and does not go away after 1-2 days - go to the doctor - this may activate women's problems or problems with the lower section spine.
IN ANY CASE, IF YOU ARE NOT SURE IN YOUR HEALTH, ON THE FEMALE LINE, VISIT A GYNECOLOGIST!
For some diseases (for example: polycystic, fibroma, etc.), doctors may prohibit exercise!
2. Menstruation went earlier. Happens often. Don't worry, everything will be restored, but not immediately. During menstruation, you can not do exercises.
3. Menstrual flow became much more active on the first or second day of the cycle, and then - at least with a daily pad, go - that's enough. It's all right too. The epithelium is simply more actively rejected. Even convenient.
4. Excitation. For many, this is a side effect. Everything is logical: as a result of performing exercises, blood rushes to the genitals. If it completely "covers", take a break.
5. Dilated pupils as a result of excitement. This greatly increases YOUR ATTRACTIVENESS in the eyes of the opposite sex.
Enjoy!

Why do doctors constantly talk about the importance of sports and training? Because the fitness of the body depends on how healthy and fulfilling lifestyle a person can lead. And for the fair sex, training the pelvic floor muscles is extremely important, since they are naturally weak, which is aggravated by the processes labor activity.

Kegel exercises for women at home can help not only strengthen them, but also improve the intimate sphere. What is the Kegel method, how to conduct classes and what are the indications for them - you will learn about everything from the article.

The muscles of the small pelvis hold the uterus, ovaries and bladder, and it is precisely they need to be trained. As a result of gymnastics for intimate muscles, the following is provided:

prevention of prolapse and constipation, as well as incontinence;
increased libido;
increased sensitivity during orgasms (as well as their quantitative increase);
trouble-free pregnancy and easy labor activity.

A special load for the intimate muscles allows not only to improve health, but also affects the quality of intima, and in addition, facilitates the course of pregnancy.

The strengthening technique for intimate muscles was invented long ago. Historians confirm with manuscripts and images with sculptures the fact that ancient women from India, China and Japan owned similar techniques.

They even invented trainers for these exercises: jade eggs, water vessels, etc. However, not everyone used these exercises - only priestesses of love, geishas and women of high status in society could afford it.

But since 1940, a breakthrough began in science and its ideas about the treatment of certain diseases in women, and doctors understood the importance of a strong small pelvis.

Led the &explosion& Arnold Kegel, who studied the problem of enuresis in parturient women. He found that a woman's vaginal and pelvic muscles are greatly weakened in the course of life, and this leads to uncontrolled urination. Kegel came up with his own method of treating this problem, which is known today as Kegel gymnastics for the fair sex.

Performing pelvic exercises is necessary for regulation of sexual functions of the body. But there are also medical reasons:

pregnant women to facilitate future childbirth and reduce the risk of ruptures and miscarriages;
as a prevention of prolapse of the pelvic organs and with an existing problem;
in case of hemorrhoids, pain during sex and lack of orgasms;
with a high risk of developing enuresis;
for the prevention of blood stasis and subsequent inflammatory processes;
to increase sexual desire and sensitivity.

healthy and elastic muscle tissue It is extremely important for health and intimate life, so you need to follow it.

However, despite the extremely positive impact of the technique, there are a number of contraindications to its implementation. Among them:

inflammatory processes in acute or chronic form;
the presence of infectious diseases in the genitourinary system;
exacerbation of cardiovascular diseases;
the last stages of prolapse;
oncological processes in the body;
fresh injuries of the perineum or surgery in this area;
cervical erosion;
bleeding in the gastrointestinal tract or uterus, as well as the risk of their development.

During pregnancy and immediately after childbirth, gymnastics is allowed only after the approval of the attending gynecologist to avoid negative consequences and threats to the health or life of a woman and a child.

Doing a Kegel exercise for women is like doing a pleasant task for your health.

Gymnastics itself is quite simple and does not require certain tools and conditions.

It must be performed at home, and after getting used to it, in any other place.

Initially it is necessary determine the muscles to be trained. There are three methods for this:

Natural - during urination, you need to stop the stream for 6 seconds, reducing the vaginal muscles. At the same time, the necessary sections will work. To remember their position, repeat the exercise several more times.
Palpation - lying on your side from the back, stick two fingers into the perineum. By contracting the muscles, it is necessary to achieve a slight retraction of the fingers inward, again staying in this state for 5-6 seconds.
Visual - using a mirror, carefully examine the area between the vagina and the anus, straining it. If the right muscles are used, there will be a feeling of constriction.

After that, you can start training. It is only important to tense the right areas without using the pelvis, anus, or abs. As with any workout, regularity is important Therefore, you should constantly do gymnastics up to 5 times a day.

It is best to do it at first lying down and with an empty bladder, so that there is no pain during exercise, enuresis and inflammatory processes.

The method involves performing each Kegel exercise up to 5 times a day for 10 sets. At the same time, it is recommended to do a light back massage.

There are only four basic exercises, which were developed directly by Professor Kegel:

Gradual tension - you should take a comfortable lying position and squeeze and unclench the muscles. Moreover, compression and relaxation should be gradual. To do this, it is convenient to count to yourself up to 5 (where each digit is a second), increasing tension or relaxation for each count. After a couple of weeks, the account can be increased to 10.
Vacuum - lying on your back and bending your knees, you need to raise the pelvis and squeeze the muscles, while, as it were, pushing the hips and pelvis up. In this case, the areas in the vagina and the press should be strained. At the highest point, you need to linger for 5 seconds (gradually increase the time) and lower yourself.
Rapid tension - in a comfortable position, quickly squeeze the vagina along with the anus. It should look like this: a second is a contraction, a second is a relaxation. Gradually increase the time to 100 seconds.
Hold - in a comfortable position, strain and hold the muscles in tension for up to three seconds. Gradually increase to 15 seconds.

After 2-3 months of basic exercises, you can move on to a more advanced level, which involves performing basic exercises in certain poses that increase the load:

Standing, feet shoulder-width apart and with knees slightly bent, you need to put your palms on your buttocks.
Kneeling on the floor, it is worth stretching your arms forward along the floor and resting your head on them, while raising your buttocks.
Sitting on the floor, cross your legs and straighten your back. After making sure that the weight of the body is pressing on the pelvic bones, strain them, imagining how the buttocks come off the floor.
Standing, with knees bent and feet shoulder-width apart, put your hands on your hips and keep your back straight.
Lying on the floor, raise your legs up and bend at the knees. The buttocks should be pressed against the wall.

It is possible to move on to complicated exercises only after the qualitative development of basic exercises and after the first results appear, that is, approximately after 2-3 months of regular gymnastics.

It is very important for pregnant women to strengthen the muscles of the small pelvis for several reasons. This is:

reduces the risk of miscarriages and complications during childbirth;
reduces the likelihood of ruptures during labor;
helps to quickly recover after childbirth.

During the bearing of the baby, all internal organs bear an enormous burden, especially in the pelvis, so elastic and strong muscles in this area are a real salvation from pain and complications.

In addition, pregnancy and labor significantly weakens them, so you need to pay special attention to their tone.

Lying on your back and bending your knees, slightly apart, you can start the exercises: tension and relaxation of the muscles.

You should do up to 30 trips at a time. In addition, it is recommended to simulate childbirth - relax and hold your breath, and then push, as during a bowel movement. Then take a break for 40 seconds and repeat.

Before this task, it is very important to empty the intestines in order to avoid incidents. Regular performance of Kegel exercises along with breathing exercises will allow easier pregnancy and childbirth and painless than with weakened pelvic floor muscles.

Kegel exercises after childbirth can be resumed after 3-4 days and only if they have passed without breaks and complications. Otherwise, it will be possible to practice only after the permission of the gynecologist. Training takes place in exactly the same way as before childbirth, but the number of approaches is reduced to 3-4 per day. Pain may immediately occur, but they disappear after 3-4 days, otherwise you need to visit a doctor and stop exercising.

The implementation of this complex is a great opportunity to improve the health and general condition of the genitourinary system, as well as solve the problem of involuntary urination without operable and medical intervention.