Thanks to the Arnold Kegel set of exercises, you can increase the tone of the muscles of the perineum and pelvic floor, which allows you to succeed in getting rid of urinary incontinence. An important advantage of this method is its simplicity, as well as the absence of the need for surgical intervention.
Description of Kegel Exercises
The main exercise you need to master first is squeeze. The bottom line is to slowly squeeze the muscles of the perineum and then relax them. Beginners should start with a relatively quick muscle tension. Squeeze them for 3-5 seconds, trying to achieve maximum tension, and then relax.
Then you need to learn how to perform the exercise more slowly, fixing the result for 1-2 seconds, increasing the compression force, fixing it again and increasing it again. As a result, you will be able to smoothly tighten the muscles of the perineum so that 15-20 seconds pass from the moment of relaxation to the moment of maximum tension. The break between exercises should be 3-5 seconds. You need to start with 10 repetitions 5 times a day. Over time, the amount of exercise should be increased.
Fast cuts are a good option. It is necessary to very quickly contract and just as quickly relax the muscles that are used when the urination process stops. At first, you can do this exercise for 1 to 2 minutes, repeating it regularly throughout the day. Over time, the duration needs to be increased.
The third exercise is pushing out. When performing it, women should push, as during childbirth, straining the pelvic floor muscles, and men should strain, as during a bowel movement.
Best Poses for Kegel Exercises
You can perform Kegel exercises not only at home, but also in the office, and even on public transport. Naturally, doing this while driving a car is not worth it. For the best results, it is important to choose the right posture. It should be borne in mind that the set of exercises itself does not imply the use of a limited number of poses - just some are more convenient and effective than others.
If you are doing at home, lie on your back, put your right hand under the buttocks, the left on the lower abdomen, and bend your legs at the knees. Rest your heels so that you can relax the abdominal muscles as much as possible without fear that your legs will slide down. Then, in this position, do the exercises, trying to feel the tension in the lower abdomen with your left hand. Another option is to get on all fours or straight with your feet shoulder-width apart, and then start contracting your muscles, moving up and in.
It is convenient to do the exercises while sitting in the office or on public transport. Straighten your back, straighten your shoulders, place your right leg over your left, and then do compression exercises. After repeating them several times, change the position of the legs and do the exercises again.