In the treatment of the early stage of weakening of the muscles and ligaments that hold the uterus in the correct position, and for the prevention of this condition, gymnastic exercises are effective. In the lower part of the vagina there are muscles that maintain the tone of its walls and the tone of the sphincter of the urethra. These muscles are of great importance in the normal functioning of the intestines, the genitourinary system, and help to ensure full labor activity.
One of the most important functions of the pelvic floor muscles is to maintain the internal organs in an anatomically correct position. Special gymnastics will help prevent displacement of organs or compensate for prolapse that has begun.
The benefits of gymnastics are obvious:
Exercise stimulates metabolism;
Gymnastics strengthens the immune system;
Improves blood circulation in organs and tissues;
Movements have a positive effect not only on the muscles of the pelvic floor, but also on the entire body of a woman as a whole.
To get noticeable results, it is enough to perform the exercises for several months.
Exercises for lowering the uterus for the muscles of the vagina
The first thing to do with these exercises is contraction and relaxation of the anal sphincter. Pulling up the anus and relaxing it, you should not be too zealous so as not to overstrain the muscle. After a few days of dosed training, the contraction and relaxation of the onion-cavernous muscle, covering the entrance to the vagina, is connected.
It is important to observe the correct breathing technique – push the muscles of the pelvic floor with the lower abdomen, pulling it in and holding your breath. This is difficult only at first, with the development of uniform and correct breathing, the combination of breathing with exercises will be easy.
You need to inhale through the nose, and exhale through the mouth, slightly opening it. Breathing should be even, calm, unhurried. The volume of training and the number of approaches increase gradually. Be sure to consider the features of performing Kegel exercises:
“Interrupt”. To determine the muscle that should be involved during this exercise, you can practice during the act of urination. By contracting the bulbocavernosus muscle, the woman stops the flow of urine. Interrupting the flow of the jet 3-4 times in one approach, you can not involve the muscles of the peritoneum and buttocks, you need to monitor your breathing. After determining the muscle in need of contraction, you need to train outside the act of urination. At the same time, the muscles of the anus are contracted, that is, the interruption is performed with an emphasis on both muscles.
“Slow Compression”. The technique for performing this exercise is similar to the previous one, only compression and relaxation follow a certain algorithm. You should take a lying position and carefully monitor your own breathing.
Kegel Compression Options:
Cycles of compression and relaxation take 15-20 seconds, repeat 10 times;
The cycles of contractions and relaxations occur under the slow count of “one, two, three”, repeat 15-20 times;
Muscles squeeze for 5 seconds, relax for 10 seconds, repeat 7 times. Next, squeeze the muscles for 5 seconds, and relax them also for 5 seconds, repeat 3 times. After 3 similar approaches, do the following – squeeze and relax the muscles for 30 seconds, repeat 3 times. After that, return to the initial cycle of contractions and relaxations.
“Floors”. The slow contraction of the muscles in this exercise engages the outer and inner layers of the pelvic floor muscles.
The sequence of the exercise:
Contract the external pelvic floor muscles for a few seconds.
Increase grip strength by engaging the middle muscle layer.
On the count of “one, two, three,” tighten the muscles of the pelvic floor with maximum effort, involving the inner muscle layer.
Upon reaching the “top floor” you need to try to hold this position for 5 seconds. Relaxation occurs in the reverse order – first the inner layer relaxes, then the middle one, and later the outer layer of muscles. Multiple approaches are encouraged.
Acronyms. This exercise is characterized by the speed of contraction and relaxation. However, even at the maximum possible speed, the rhythm of breathing should not be disturbed. Relaxation occurs on exhalation, and contraction occurs on inhalation. Intermittent and monotonous breathing is a sign of a violation of the exercise.
Pushing and flashing. This exercise involves the muscles that respond to the ability to push. When the uterus is lowered, it is carried out in a supine position. While pushing, the woman lingers at the maximum point of relaxation and contraction for as long as possible. It is optimal if up to 10 approaches are performed.
Performing the exercise “blinking”, you should alternately strain and relax the onion-cavernous muscle and the muscle of the anus. The break between compressions and relaxations is 5 seconds each.
[Video] A gynecologist talks about kegel exercises, how to perform them correctly and what methods exist: