One of such problems is the weakness of the muscles of the pelvic floor - they are also called intimate muscles. These muscles surround the vagina, anal opening and urethra and together form a powerful muscular plate consisting of three layers. The deepest of them is the muscles lifting the anus. Cutting, they narrow the lumen of the rectum and vagina, and also close the genital gaps. Closer to the surface is the so-called urogenital diaphragm, through which the vagina and urethra pass, locked by a circular muscle - the sphincter of the urethra. And, finally, in the outer layer, under the skin, there are four muscles, the most "known" of which are the sphincter of the anus and the bulbous cavernous muscle. The latter is especially important in intimate life - it is with a reduction that encircles the entrance to the vagina. The fact that these muscles are sometimes no less important for a woman than the basic, skeletal musculature, became clear even in antiquity. At the same time, the first exercises appeared in the East for their development. First, to introduce new, more acute sensations into sexual relations, and then it became clear. that such training still helps to bear and bear children more easily, to restore health more quickly after childbirth.
There is a charging for the tail ...
Modern medical research has confirmed the ancient wisdom of the East: intimate gymnastics helps both during pregnancy and after. Strong muscles of the pelvic floor contribute to the normal bearing of the child - it is on them that the growing belly of the pregnant woman rests. The heavier it is, the more it presses on intimate muscles, and if you do not attend to their strengthening even before conception, in the last months of pregnancy and after childbirth the weakened and stretched muscles can create a lot of troubles. The most frequent is incontinence due to the weakness of the sphincter of the urethra. In addition, the good development of intimate muscles facilitates the passage of the child through the birth canal - however, everything is good in moderation: overtrained, too strong muscles may lose the necessary elasticity, and in the process of childbirth this can lead to ruptures. The first (and still not obsolete!) Scientific system of intimate gymnastics was developed 60 years ago - in 1950 - American gynecologist Arnold Kegel. Since then, "gymnastics for Kegel", "Kegel complex", "Kegel exercises" (sometimes we "cut" to Kegl, so that exercises are sometimes called "pins") are recommended by doctors around the world.
Where to begin?
The first "test" before the start of training is the determination of the possibility to feel intimate muscles.Checking someone may seem curious: try to arbitrarily stop urinating when you visit the toilet.In general, nothing is complicated - but notice what muscles you have to strain for this If, together with the pelvic floor muscles, both the gluteal and abdominal tensions are straining, if one has to strain on all the small pelvis, one must first of all practice in the intimate muscles from all the others. try with vain attempts to stop urinating relax "extra" muscle Then, when you reach this result, and the pelvic floor muscles will feel tense and apart from the rest, to fall freely, at will -. you can move on to the actual training.
Contraindications
This, above all, various gynecological diseases - erosion of the cervix, cysts, inflammation, as well as diseases of the bladder and urethra. In general, before the beginning of exercises it is better to consult a gynecologist and determine which loads and exercises you will be useful, and which should be discarded.
Your complex
1. Start with the rhythmic tension of the muscles of the pelvic floor (up to 10 seconds each) with a gradual increase in the intensity of the exercise. In the first week - up to 10 reductions per series, the second and subsequent need to increase the number of reductions. Each day, you need to do 6 such series of training, by the end of the month the number of cuts for pregnant women can be increased to 25 (without overexerting!).
2. Further vumbilding, directed not least on the development of sexuality, recommends training with vaginal exercise equipment (for example, balls that are sold in stores of intimate goods). However, for medical purposes - strengthening the muscles before pregnancy and postpartum recovery - such simulators are usually not needed. Although the final decision is made by the doctor, based on the general condition of the pelvic floor muscles. For this, even there is a special medical device - a perineometer. The sensor of this device is inserted into the vagina, and by the force of contraction of the vaginal muscles the doctor can draw a sufficiently accurate conclusion about the necessity and expediency of further training.
3. In addition, doctors have another opportunity to influence the vaginal musculature - physiotherapy procedures, in which intimate muscles are stimulated by weak electrical discharges. The frequency of contractions, the duration of the procedure and other parameters in this case are selected individually, taking into account the characteristics of the organism, fitness, sensitivity. Such a technique is good in that it allows you to point precisely to those muscles that lag behind others in development - for example, because of the peculiarities of the perception of the muscles, which result in the exercise of the usual not the groups of muscles.
4. After the intimate muscles have been sufficiently trained for compression, and their control will not cause difficulties, we can proceed to the next stage - the push-up exercises. At them it is necessary to press slightly (as at a defecation) and to try to direct effort downwards, alternating such pressure with already fulfilled compression. In addition, in addition to tension in the vaginal area, there should also be felt the tension of the abdominal press and a slight relaxation of the anal sphincter. Do not push too hard! In general, with vumbudginge, effort is not an end in itself, but a path to health, which does not need to be rushed. It is better to do several repetitions of the exercise than one strong.
Again Kegel
♦ In classical gymnastics according to Kegel, exercises are not limited to compression or ejection - these are just basic techniques, from which various combinations are combined. For example, compression is not carried out abruptly, but slowly, with a delay for a certain time. To begin with, slowly increase the muscle tension to a maximum, slowly count to three (it's best to count the seconds not "one, two, three ..." - you can too hurry up - but "twenty-one, twenty-two, twenty-three. .. "and initially monitor the count on the stopwatch), and then also slowly relax. Over time, retention is increased to 5 seconds, in well-trained women - up to 20 seconds. If the fatigue is felt and the muscles "do not obey," they unclench - you need to rest for a few seconds, and then repeat the exercise: weak control is a consequence of untrainedness, you should not try to "break" your own organism, but you should not leave training.
♦ After mastering compressions with a delay, you can proceed to working out the next exercise - the "elevator", in which "lifting" is a gradual increase in compression efforts. On the "first floor" the muscles tense slightly and are held, depending on the fitness, for 2-5 seconds, then it follows "upstairs to the second floor" - increased compression, a new delay - and so everything is "higher" to the limit. , someone "rises" only to the "fourth floor", and someone - to the "seventh", even the "ninth." However, here the important result is not the "height of the rise," but its smoothness, the absence of sharp "jerks" at reduction and time of deduction on each "floor". "Descent" should also occur smoothly, with delays on the "floors" - a sharp relaxation, "fall", indicates a weak training of muscles.
♦ In addition to the slow compression of the vaginal muscles, rapid contractions are also used in Kegel's gymnastics, in which tension and relaxation should occur as quickly as possible, "pushing." Well, they complete the basic exercises with familiar push-outs - note that they are pregnant, especially in later periods are not recommended, but when preparing for pregnancy (and on the advice and under the supervision of a doctor - in preparation for childbirth in the early stages) are quite appropriate and useful.
♦ In general, the Kegel complex begins with an alternation of 10 slow contractions, the same contractions and ejections 5-6 times a day, and are brought up to 25 times per repetition. Such a complex can be performed in any position and anywhere - at least at the desk, even while walking. It is better to sit down or lie down for the development of the "elevator" - it will be easier to control breathing During all exercises it is necessary to try to breathe smoothly, without delays and strains, but to combine smooth stepped voltages and even breathing, for example, walking can be quite difficult .
♦ There is a kind of "breathing gymnastics" in Kegel exercises and an exercise in which, apart from the tension of the pelvic floor muscles, the breathing technique is also practiced, and for about two minutes the stress and relaxation of the muscles of the vagina and anal sphincter with the following respiratory regime alternate rapidly: exhalation, then breathing, followed by vaginal muscle tension and inhalation Exhalation - relaxation of the vaginal muscles, tension of the sphincter muscles, inspiration - relaxation of all muscles, exhalation, holding the breath - the exercise repeats gt;
♦ Of course, intimate gymnastics in its various varieties of training the muscles for pregnancy and childbirth is not exhausted. There are various exercises specific for women's fitness, including developing the muscles of the pelvis, hips, abdominals and waist - they too take a direct part in the birth of a new little man. However, most of such exercises have long been well known to specialists of any women's consultation, so it's not difficult to find the right complex, but intimate gymnastics is not yet widely trusted by many doctors. Nevertheless, it is necessary to consult them on this matter - amateur activity can be too dangerous, especially in complex cases of pregnancy, the danger of its premature interruption.
And massage?
All of the above applies to independent crotch massage, which is often advised to be carried out together with intimate gymnastics. The opinions of doctors on this issue are divided up to completely opposite ones: some advise to start a massage for the prevention of breaks (especially for women who give birth not for the first time, and even more so when the first birth was complicated) from the very first weeks to the end of pregnancy. Others categorically protest against such a procedure because of the risk of various complications, from infection in the vagina to allergy to massage oil. As a result, most women make their own decisions. And if there is a danger of complications - maybe you should not risk your health, besides not only your own, but also your child? Think for yourself, decide for yourself how to sing in a famous song ...