Increased urge and involuntary discharge of urine occurs in a third of the fair sex, in men, dysfunction is observed mainly in old age or after neurological diseases. The pathological condition significantly reduces the quality of life and is caused by a combination of factors that favor systemic organ damage. How to strengthen bladder woman and minimize unpleasant symptoms? Let's understand the reasons and methods of treatment.

To understand why muscle strengthening pelvic floor and the bladder in women is an important task, it is necessary to have an understanding of the etiology and pathogenesis of the disease. The main link in the development of urinary incontinence is the loss of tone by the muscles and ligaments that support the neck of the organ, which, in a state of tension, shifts to the lower sections and is unable to completely block the exit of fluid. The result is involuntary urination. The weakness of the bladder in women is caused by a combination of factors, among which are:

• tissue damage during labor;
• anatomical features of the structure and location of the pelvic organs (rectum, uterus, urethra, etc.);
• chronic infections, which leads to frequent urination and dysfunction of the organ;
• abdominal hernia and constipation;
• pulmonary diseases accompanied by persistent cough;
• varicose veins of the lower extremities;
• surgical interventions on the pelvic organs;
• postmenopausal period.

At risk are multiparous women in whom labor was carried out naturally and was impetuous, or, conversely, protracted. In this case, the muscles of the bladder do not provide a hermetic overlap of the lumen of the organ, which is explained by their stretching and rupture, followed by replacement with connective tissue.

Basic diagnostic methods

A weak bladder in women is manifested by the involuntary discharge of urine with little exercise, coughing, sneezing, or laughing. Dysfunction occurs due to the weakness of the bladder sphincter. To diagnose the severity of the condition, the frequency and duration of urges, concomitant pathologies of a gynecological, surgical and therapeutic nature are identified. When making a diagnosis, age, number of births are taken into account and the following types of examination are carried out:

• neurological tests that determine brain activity and motor skills of the lower extremities;
• Ultrasound of the pelvic organs, which helps to identify features anatomical structure and determine the volumes of residual urine;
• rectal examination;
• palpation of the anterior wall of the vagina;
• uroflowmetry - urinary stress test;
• hormonal status;
• general analysis or culture of urine to determine the bacteriological component.

As a result of the examination, diseases, for example, neurological or infectious, may be detected, which are accompanied by a violation of urge control. To strengthen the muscles of the bladder, complex treatment is prescribed and special exercises.

Physical activity is the key to health

The normal functioning of the lower pelvic organs is predetermined by their correct anatomical position and only strong, elastic muscles provide the necessary support.

Special exercises will help to strengthen the muscles of the bladder, but it should be remembered that you need to train the musculo-ligamentous apparatus regularly, and the first results will be noticeable in 3-4 weeks.

Exercises for the bladder are aimed at keeping the muscles in a tense static state and creating support for the pelvic organs. Each task is repeated 5–8 times, while it is necessary to monitor your breathing and relax after a block of physical activity.

1. Starting position - lying on your back.
   • tighten the muscles of the perineum and lower abdomen; hold the tension for 5–8 seconds, then relax;
   • bend your knees, feet firmly pressed to the floor;
   • tighten your muscles and gradually straighten your legs without relaxing, return to starting position;
   • tighten your muscles and alternate your legs, pull them to your stomach;
   • pinch between bent knees a small ball and lift your pelvis, move to the right, left;
2. Starting position - sitting on a chair or stool.
   • put your hands on your waist, straining the muscles of the perineum and abdomen, alternate walking and rubbing movements;
   • raise both legs at the same time, stay in this position for 8-10 seconds; to facilitate the task, you can rest your hands on the seat;
   • relax shoulder girdle and round your back; strain the muscles of the groin area, linger in this position;
   • take the pose of a rider, sitting on a roller rolled from a towel or bedspread; when exhaling, squeeze the device with effort, while inhaling, relax.

By exercising your muscles every day, you can achieve impressive results. Strengthening the bladder is carried out at work, in transport, while in line or doing routine household chores. Contract your groin muscles, including your abs, whenever possible. Gymnastics is especially effective if you have a bag in your hands, for example, with groceries.

Treatment activities

The goal of treatment is to restore the support of the bladder neck, increase the capacity of the organ, and reduce the intervals between acts of emptying. In most cases, the disease is corrected with medication and physiotherapy. Treatment with surgical methods is possible only if a severe degree of urinary incontinence is detected and in case of ineffectiveness of the therapy.

How to strengthen the bladder and muscles in women folk remedies? The answer to this question is of concern to many patients, but it is important to understand that the main way to improve the quality of life is to comply with medical prescriptions and change behavioral habits.

Treatment measures include a set of measures:

1. Therapy with specific drugs, the action of which is aimed at regulating urethral and gallbladder pressure, as well as reducing detrusor hypoxia.
2. Relief of chronic inflammation of the urinary system. The therapeutic regimen includes antibiotics, natural immunomodulators, hormones, medicinal herbs, probiotics and tranquilizers, for example, Afobazol tablets.
3. Correction of body weight, since overweight increase intra-abdominal pressure and contribute to the displacement of the pelvic organs. It is very important to change the diet, which plays a primary role in strengthening muscles and restoring bladder function. Consuming spicy and fried foods, carbonated drinks, strong coffee and tea increases urine output, contributing to constipation. Give preference to low-calorie foods: fruits, fresh salads, steamed vegetables and traditional cereals, which are recommended to be consumed in the morning. Fermented milk products are good - cottage cheese, sour cream, natural yoghurts, as well as lean poultry and sea low-fat fish.
4. One of the components of the treatment of a weak bladder is daily physical activity: Running, Swimming, Light Duty Fitness.

How to strengthen muscles in old age? In addition to drug therapy, urinary retention devices, vaginal cones and support braces, designed for both men and women, have been successfully used. Physiotherapy procedures are effective that stimulate muscle fibers pelvic floor and restoring innervation. The best exercise to strengthen the muscles of the bladder is walking on "tiptoe" with synchronous compression of the sphincter. During classes, everyone is toned muscle groups... With good motivation and adherence to medical recommendations, an improvement in the condition is observed in the overwhelming number of patients!

Exercises for the bladder can help solve the problem of frequent urination. Exercise can not only fix the problem, but it can also be an excellent prevention. Doctors recommend training the pelvic muscles after undergoing abdominal surgeries, if excess weight, as well as women in the prenatal and postnatal period.

Exercises to strengthen the bladder will help you heal faster and eliminate the risk of recurrence.

Exercise types

To strengthen the bladder, various loads are used, which provide:

• physiotherapy;
• gymnastics;
• Kegel exercises;
• a set of exercises or yoga.

The results are noticeable after 3-4 weeks of training. Before starting classes, you need to consult with specialists, since frequent urination may be the result of other pathologies, for example, inflammation of the kidneys. If classes give good result, doctors advise not to stop and engage in the prevention of future pathologies.

Therapeutic physical exercise will help strengthen the bladder in both women and men.

Exercise therapy and gymnastics

The benefits of exercise therapy for the bladder depends on the correctness of the exercises performed and the moderation of exertion.

Physical therapy is used to strengthen the muscles of the bladder. Here are the main types of exercise:

• You need to squeeze the ball with your knees and strain the pelvic muscles for 8-12 seconds. Perform 5 times in a standing position, gradually increasing up to 10 times.
• Voltage pelvic muscles while squatting. At the same time, the hands are taken behind the back and squatted 5-10 times.
• While walking on toes, you need to bend and reach your feet with your hands.
• First you need to find support for your hands, then spread your legs shoulder-width apart. In this position, squats are performed, straining the muscle tissues.

A set of exercises

• Sitting on the floor and leaning on straight arms, you need to bend your knees and try to reach the floor with them. The position of the legs is the same as in the butterfly exercise. You need to do it 10 times.
• Sitting on the floor, bend your knees and make gradual rolls onto your back, and then return to sitting position... Perform 7-10 times.
• Stand on the floor, leaning on your knees and palms, while moving your body to the left and then to the right 5 times on each side.
• Lie on one side, while exhaling, pull the legs bent at the knees to the body, make 5 approaches each.
• Lying on your back, stretch your legs and arms along the body. While inhaling, lift the pelvis up, resting on the floor with your shoulders and feet. In a fixed position, they will hold out for 10 seconds, then lower to the floor. Perform 8-10 approaches.

Kegel exercises to strengthen the bladder in women and men

Kegel exercises are a special technique to strengthen the muscles of the bladder.

These exercises are considered to be the simplest and most effective for strengthening the bladder. It is recommended to start your workout with simple exercises and gradually move on to more complex ones. You can train in a position that is most comfortable for a person. To achieve the result, therapeutic loads must be performed regularly - 3 times daily (morning, afternoon and evening). Before class, you should rid the bladder of fluid. Physiotherapy requires correct breathing... You need to take deep breaths, using only the abdominal region.

How to do it?

To start training, you need to choose a comfortable position and relax. Then alternate between tension and weakening of the muscles that are used when urinating. The position should be changed every 3 seconds, then the interval is increased to 10-12 seconds. The lesson is performed in 7-10 approaches, gradually the number can increase to 30. It is important to learn how to relax and strain muscle tissue as quickly as possible.

Indications and contraindications

Kegel exercises should be performed in such cases:

• prenatal or postpartum period;
• as a prophylaxis for improper placement of the abdominal organs (kidneys, rectum, etc.), urinary incontinence or the development of hemorrhoids;
• to prevent complications after surgery;
• prevention of peritonitis.

Kegel exercises are prohibited in the presence of cardiac pathologies.

In order for the training to be beneficial, you should perform the exercises taking into account some rules:

• it is forbidden to practice physiotherapy exercises with filled bladder... In this case, the organ may become inflamed;
• it is forbidden to train while sitting in hot water, this leads to a sharp increase in pressure;
• if a person has a disease of cardio-vascular system, strengthening exercises are best done after consulting a specialist.

Weakening of the muscle tissue of the bladder is one of the most common pathologies found mainly in the fair half of humanity. It is not associated with health risks, but significantly reduces the quality of life. Weak is characterized by the appearance of symptoms such as the release of small portions of urine during coughing, laughing, sex, during sports, against the background of physical activity. Discomfort or minor painful sensations in the lower abdomen.

Regardless of the etiology of the disease, competent tactics for treating weak walls of the organ of the urinary system includes the use of exercises to strengthen the muscles of the bladder, which will help eliminate the delicate problem of constant involuntary urination.

Etiology and pathogenesis of bladder pathologies

To compose the best option of the treatment scheme, it is important to identify the causes, the influence of which led to the development of such an unpleasant and delicate problem as the weakness of the bladder. The range of factors that can provoke the development of pathology is incredibly wide, but most often the weakening of the muscle tissues of the bladder walls occurs due to the influence of the following reasons:

1. Cystitis in acute and chronic form, proceeding for a long time against the background of the lack of timely treatment.
2. Injuries and damage to organ tissues during the period of active labor. Among these reasons are called perineal tears, episiotomy.
3. Weakening of the muscles of the bladder is often observed in women during pregnancy. If childbirth is successful, muscle tissue regenerates on its own within a few months after the birth of the baby.
4. Two or more pregnancies in a row with minor interruptions.
5. Varicose diseases of the genitals, lower extremities.
6. Previous surgical interventions affecting the pelvic organs.
7. Systematic constipation.
8. Menopause. Often, pathology is detected in elderly women who lead a sedentary lifestyle.
9. Diseases of infectious and inflammatory pathogenesis, affecting the mucous tissues of the bladder, urethra.
10. The onset of symptoms in men is most often due to the development of urological diseases. In addition, urinary incontinence syndrome can occur in older people.

Especially often, symptoms of weakening of the muscle tissues of the bladder are detected in women who have undergone rapid or, on the contrary, long and difficult labor. In such situations, the tissues of the walls of the organ are significantly stretched, injured, replaced by connective tissue, it is also possible for the walls of the bladder and vagina to descend.

Pathology treatment

So, the question of how to strengthen the bladder in women is very relevant for many of the fairer sex. The first step to eliminating such an unpleasant phenomenon is to contact a qualified specialist who will help identify the root cause of the weakening of the muscle tissues of the organ and develop an acceptable treatment tactics.

The optimal treatment regimen is often based on the following points:

• Taking medications in the form of tablets that help eliminate inflammatory processes, if any have been diagnosed. It is also recommended to take vitamins, medicines, dietary supplements that stimulate metabolic and regenerative processes in tissues. It must be remembered that any medication can be taken only with a medical prescription.
• Correction of the usual diet. Among the reasons contributing to the weakening of the tissues of the bladder, are such as systematic constipation and the presence of a large number of extra pounds. To eliminate the above provoking factors, as well as to provide the body with the necessary vitamins and microelements, it is important to reduce the amount of artificial food in the diet, eat more cereals, vegetables, fruits, and fermented milk products. It will not be superfluous to drink plenty of fluids.
• Regular bladder training. Especially effective method eliminating incontinence is physical activity. To strengthen the muscle tissues of the organ, it is recommended to perform only specific exercises to strengthen the bladder or combine them with different kinds sports, including running, swimming, walking and many others.

Important! Against the background of the presence of certain diseases, as well as during postpartum period it is categorically not recommended to perform exercises, since excessive physical activity can lead to prolapse of the pelvic organs, the appearance of other problems.

Bladder Muscle Training

The simplest but most effective exercises for the bladder are the elements included in the complex of the so-called Kegel exercises, used to strengthen the muscle tissues of the perineum, the bladder. Such gymnastics should be performed regularly, otherwise the achievement positive results is highly problematic. Most effective exercise to train the bladder are:

1. First you need to sit on a hard surface, preferably on the floor. Next, you should raise one leg and hold it above the surface at an angle of 90 degrees for some time. After that, repeat the exercise with the other leg. At least ten approaches should be performed, however, for the first three sessions, five will be enough.
2. Without changing the starting position, only the knees should be raised up, while bending the legs and connecting the heels. Further, without changing posture, spread your knees to the sides as far as possible. Repeat the exercise at least five times.
3. You can also train muscle tissues like this: you should sit on a chair or, even better, a hard sofa, rest with both palms on its surface, then you need to stand up without letting go of your hands, and then slowly sit down, trying to lower your pelvis as low as possible.

To consolidate the result, it is recommended to regularly, at least five times a day, alternately strain and relax the muscle tissues of the perineum and bladder. In order to determine exactly how it is necessary to perform this element and feel the muscles, you should briefly delay the stream of urine at the time of the act of urination.

Strengthening the pelvic floor muscles

To solve such a delicate problem as involuntary urination, it is important to think not only about how to strengthen the muscles of the bladder, but also the muscle tissue of the pelvic floor. The following exercise options have an excellent strengthening, toning effect of muscle tissues:

• To begin with, you should sit on the floor, stretching out and pressing your legs tightly against a hard surface. Next, you should alternately raise, trying to pull each leg to the stomach. To strengthen and increase the load, you can perform this exercise at an accelerated pace.
• You can also use to quickly strengthen muscles next exercise: lying on the floor, squeeze a small, fairly tight ball between your knees, and then pull your legs with the ball to your stomach. Train in this way should be slow, tensing the muscle tissue of the perineum.
• There is another option for training with the ball: you should squeeze the ball between your knees, while being in a standing position. Without releasing the ball and straining the muscle tissue of the perineum, you should walk around the room for at least five minutes.

For more quick results it is recommended to train the muscles of the perineum daily between sessions of the main gymnastic complexes... To do this, while in a sitting position, you should strain and relax the muscle tissues of the anus and perineum. Such a measure will help to get rid of involuntary urination within a short period of time.

Traditional medicine methods

But what to do and how to strengthen the bladder of a woman in the event that the implementation physical exercise is contraindicated for any reason? In such a situation, strengthening the bladder can be carried out using simple and affordable means made from natural raw materials according to alternative medicine recipes. It is important to remember that such methods of treatment are not suitable for every person; before using any of them, you should consult a doctor.

The simplest and most accessible recipes for everyone include:

1. Rosehip decoction. To prepare it, you should thoroughly mix a tablespoon of pre-dried foxglove, four tablespoons of rose hips, ground in a coffee grinder, a spoon of rose hips. Pour the finished mixture with two glasses of purified water, stir, boil for a few minutes, cool, you can add a little honey or syrup to improve the taste. The finished drink should be consumed in the amount of one glass.
2. Plantain infusion. Several large fresh leaves of the plant should be thoroughly washed, cut, slightly kneaded with your hands, and then steamed with a glass of boiling water. Keep the resulting infusion for about three hours, then take a large spoonful at least three times a day.
3. Onion infusion. A small onion should be peeled, chopped finely, mash slightly with a fork, and then pour a glass of very hot, previously brought to a boil, water. Leave on for thirty minutes. The finished medicine should be drunk in small portions throughout the day. This drink has powerful antiviral properties, it is useful to use it for infectious and viral diseases.
4. Infusion of yarrow. In order to prepare this fortifying, tonic and anti-inflammatory agent, you need to brew two small tablespoons of pre-dried yarrow with two glasses of boiling water, additionally boil over high heat for three minutes, cool. This infusion should be consumed in the amount of half a glass.
5. No less useful will be the use of medicinal teas prepared on the basis of wild rose, hawthorn, berries and black currant leaves. Such drinks effectively increase the immune forces, have a tonic and tonic effect.

The drugs prepared according to the recipes of alternative medicine are effective only if they are systematically and regularly used. The above recipes for decoctions and infusions will help increase the overall tone of the body, remove toxins and toxins, and increase immune strength.

Systematically repeated involuntary urination, regardless of the nature of their occurrence, can cause a lot of problems if you do not follow a number of important rules. First of all, lifting any weights should be avoided, as this can lead to an aggravation of the condition of the muscle tissue. This point is especially relevant for women who have undergone difficult childbirth.

In order to prevent unpleasant odors, it is recommended to use specialized gaskets. They should be used even if urine is excreted in small quantities. In addition, special attention should be paid to the rules of personal hygiene.

To increase the tone of the body, remove toxins and toxins, you should eat right, consume more liquid, preferably herbal or green tea. It is also important to empty your bladder on time. The habit of postponing going to the toilet can lead to stretching of the walls of the organ. Compliance with the above rules and recommendations will help get rid of frequent urination and prevent the appearance of this delicate problem in the future.

The bladder of each person, depending on the individual anatomical features, can hold approximately 1 liter of urine. Weakened muscles of the organ lead to an uncontrolled process of accumulation and excretion of urine. Most often, the disease manifests itself in young children and elderly women. Women suffer from bladder weakness 3 times more often than the stronger sex. This is due to differences in the structure of the body. Question: how to strengthen the bladder can arise in front of almost every person.

A decrease in the tone of the muscle walls of the bladder leads to the inability to receive nerve impulses by the brain, which send the organ's receptors and indicate its filling. This process contributes to urinary incontinence (atony) and urinary incontinence drop by drop.

As a rule, a weakened bladder is the result of pathological processes in the body, which must be identified and a timely fight started. In some cases, the help of specialists of other profiles is needed (neuropathologist, gynecologist, surgeon).

After identifying the cause of urinary incontinence and relying on the symptoms, treatment of the underlying pathology is prescribed and recommendations are given on how to strengthen the bladder. Only a doctor can determine what to do and what methods should be applied; self-medication can only lead to an aggravation of an unfavorable situation.

The bladder is clearly visible on ultrasound

Drug treatment

Medicines that strengthen the urinary system are prescribed in parallel with physiotherapy procedures, special exercises, diet and other methods of treatment. Each remedy is applied individually, according to the doctor's prescription, taking into account the associated pathologies and the type of incontinence, as well as after a detailed study of the instructions for use.

Good results can be achieved with the use of "Flavoxat", "Propantheline", "Oxybutynin", which strengthen the muscular apparatus of the bladder, relieve and prevent spasms.

Uncontrolled urination caused by stress is treated with Duloxetine, Imipramine, Midodrin, Metoxamine, Ephedrine, Clenbuterol. These drugs increase the tone and contractility of smooth muscles, but have numerous side effects.

In some cases, sedative pills, hormonal drugs (during menopause) and myotropic drugs are appropriate.

In severe cases, experts recommend an injection of botulinum toxin, which is a purified toxin from bacteria. The drug acts on the nerve endings of a certain part muscular system organ, resulting in a blockage of the release of acetylcholine, which causes involuntary muscle contraction.

The muscles that have been exposed to the botulinum toxin are paralyzed or relaxed, while other muscles continue to function normally. Thus, the problem of uncontrolled urination is solved. The injection is performed in a medical facility using local anesthesia. The effect is observed for 6-10 months.

In extreme cases, surgical intervention is possible:

• cystoplasty, with which doctors increase the capacity of the bladder and reduce bladder instability;
• neuromodulation - leads to continuous stimulation of the nerve. During surgical intervention a pulse generator and an electrode are implanted, as a result of which the balance of urination is facilitated and restored.

• electrophoresis;
• ultrasound;
• electrical stimulation of the bladder.

Treatment for a weak bladder in women can be carried out using an intravaginal device - a pessary. The product is made of silicone and prevents involuntary urination. The effect of a pessary depends on the type of pathology, clinical picture and individual characteristics of the body structure.

Pregnancy and childbirth can relax the bladder in women. This is a normal condition that usually goes away within a few weeks or months.

In men, weakness of the bladder can be triggered by prostatitis or prostate adenoma, so the fight against these pathologies must be addressed first.

Impaired urination in a child, in most cases, causes impaired nervous regulation and should be treated only after consulting a doctor.

Therapeutic and preventive physical education

To strengthen the bladder, they resort to Kegel exercises, which, with regular exercise, strengthen the muscles of the bladder. An important condition performing each exercise is regularity and a gradual increase in stress. Treatment for weak bladder in women and men with exercise is effective for men and women.

Kegel gymnastics is effective for strengthening the pelvic muscles in women

Kegel exercises are varied in nature. It is necessary to tilt and turn the torso, squat, rotate the pelvis, relax and strain various muscle groups, contract the muscles of the perineum, imitate cycling and skiing, etc. The most effective of them are:

1. Lie on your back. Raise your right leg at an angle of 90º to the floor surface and hold for 5 seconds, lower it. Perform an identical movement with the left leg. In the same way, raise your legs one by one at an angle of 45º. Then raise both legs to a height of 30-40 cm from the floor and hold for 5-10 seconds, lower. Then raise your legs at an angle of 90º and gradually lower them, lingering at 45º. At a height of 30-40 cm, maintain the position of the legs for 5 seconds. Breathe freely.
2. Lie on your back, bend your knees, then spread them apart. The feet are pressed against one another. Try to spread your knees as much as possible and stay in this position for 5 seconds.
3. In a standing position, lean on a chair and slowly sit down, while spreading your knees to the sides. Hold in this position for 5 seconds, slowly rise. When performing the exercise, you need to feel the tension of the pelvic muscles. Initially, you need to do three squats.
4. Squeeze the ball between your thighs and walk slowly for several minutes. The exercise has the greatest effect when using a small ball.
5. Tighten and relax the muscles of the perineum for a few seconds. Performance this exercise very convenient, as it is invisible to others.

Folk remedies

You can also strengthen the muscles of the bladder with folk remedies that can solve the problem of urination and not harm the body.

Dill seeds (1 tbsp. Spoon) pour boiling water (1 glass). Insist for several hours. Drink in one go. The infusion has an excellent firming effect.

Grass shepherd's purse (3 tsp) pour over cold water(1 glass), drain, leave for 8 hours. Consume 2 tbsp. spoons up to 4 times a day.

Marshmallow has a good supporting effect on the bladder. Pour the root of the plant (6 g) with cold water (200 ml), leave for 10 hours. The prepared means are drunk per day.

Plantain leaves (1 tbsp. L.) Are poured with boiling water, infused for an hour, filtered. Accepted 1 tbsp. spoon up to 4 times a day half an hour before meals.

Even ordinary plantain can significantly strengthen the bladder.

John's wort and centaury mix and use as tea.

Many believe that a weak bladder can be strengthened with hypnosis, but experts are skeptical about this method.

Rules of conduct for a weak bladder

• The amount of liquid you drink should not be reduced.
• Timely emptying is required.
• You should lose weight.
• It is recommended to give up bad habits, relaxing the sphincter and bladder (alcohol, smoking).
• Do not abuse alcohol, carbonated drinks, caffeine, milk, citrus fruits, spicy and spicy foods. And also - sugar, honey, chocolate, artificial sugar substitutes.

It must be remembered that an appeal to numerous healers and sorcerers who are ready to cure urinary incontinence with the help of various conspiracies and rituals will not lead to getting rid of the disease and is fraught with undesirable consequences.

IF BLADDER PROBLEMS ... EXERCISES TO STRENGTHEN THE PELVIC FLOOR AND THE SPINCTER.

Nobody counted how many women are forced to avoid society, how many are afraid to go on a trip or even walk to a store located a 15-minute walk from home. This is due to the weakening of the muscles responsible for the normal functioning of the bladder. Gymnastics, which strengthens the muscles of the abdomen and perineum, helps to improve the situation.

A healthy bladder stores fluid until a certain volume is reached. Then the volumetric receptors in the stretched wall of the bladder give a signal to the central nervous system that it's time to free yourself. The person has a feeling of overflow, pressure in the lower abdomen. The act of urination follows, in which the bladder contracts. This is a very complex process involving the coordinated work of the muscles of the bladder walls, sphincter and nerves that coordinate muscle contractions... And if at least one of the components of the genitourinary system does not cope with its functions, problems with urination begin. And already when urine is involuntarily secreted with any increase in pressure in the abdominal cavity, for example, when laughing, coughing, lifting heavy weights, then experts talk about urinary incontinence.

The main cause of bladder problems lies in the decreased tone of the sphincter - the so-called annular locking muscle when leaving the bladder. Such problems most often occur in women during menopause and especially after it due to changes in hormonal balance.

In addition, for the pelvic organs to function normally, their anatomical location must be correct, which is largely determined by the state of the pelvic floor muscles. Therefore, with a "weak bladder" it is so important, after consulting a doctor, to strengthen the muscles of the pelvic floor and the sphincter. It is also necessary to strengthen the abdominal muscles.

Arnold Kegel - the doctor who developed the system easy exercises to strengthen the muscles that hold urine in the bladder. Kegel exercises are not a panacea, but for people suffering from mild incontinence, they help completely get rid of this annoying disorder.

Kegel exercises are considered to be the simplest and easiest way to train the urine muscles. This complex includes training to prevent mild and drip urinary incontinence or reduce its manifestations in both men and women. It is believed that the involuntary discharge of urine droplets in women associated with pregnancy and childbirth can be prevented if regularly performed special complex workouts.

The set of Kegel exercises includes training of various types of complexity, all of which help to strengthen the muscles of the pelvic floor. They must be performed continuously and regularly, gradually increasing in complexity and duration. Exercise for lung and drip urinary incontinence is equally effective for both sexes. They include:

SLOW COMPRESSIONS.

To feel the muscles of the perineum that need to be trained, try to understand which muscles need to be strained on the next visit to the toilet, deliberately interrupting urination. This Kegel exercise involves tightening the muscles that are used to stop the flow of urine. It is necessary to strain them, count to three, and then relax. During relaxation, they also count to three and tighten the muscles again. Over time, you can increase the voltage time up to 5-20 seconds.

If all women did a daily exercise to strengthen the muscles of the perineum: free time doing household chores, being on the subway or at the bus stop while waiting for transport, sitting or standing, then many problems with the bladder (as well as prolapse of the uterus and vagina) could be avoided.

A more difficult level of this exercise for lung and drip incontinence in women and men is the so-called lift. In this case, a person gradually squeezes the muscles with little force (1st "floor"), then without relaxing them, squeezes even more and holds for 3-5 seconds. This is followed by an even higher "floor", on which the duration of the voltage also increases, and so on. Upon reaching the 4-7 "floor", a slow "descent" into reverse order: from more tension with longer duration to less intense muscle contraction.
Abbreviations. This type of exercise involves the fastest possible alternate relaxation and muscle contraction.

PUSHING OUT.

Kegel exercises of this type are accompanied by the tension of those muscles that are activated when a person pushes. In women, this complex from mild and drip urinary incontinence will be similar to attempts at stool or childbirth. Men need to push as if urinating or stooling.

Exercises to help those diagnosed with mild and drip incontinence should be started gradually. Try slow contractions for 10 reps, 5 times a day to get started.

After you have mastered the simplest level of Kegel exercises with involuntary discharge of urine drops, you can proceed to more complex workouts. So, after a week of regular workouts, you can add 5 repetitions to each approach until their number reaches 30. Then you need to perform 150 exercises daily to maintain muscle tone. You can try pushing and contracting at the same time.

HOW TO PERFORM EXERCISES.

1. Starting position - feet shoulder width apart. Hands support the buttocks. Next, tighten the pelvic floor muscles upward inward.

2. Starting position - support on the knees (on all fours), the head rests on the hands. Next, tighten the pelvic floor muscles upward inward.

3. Starting position - lying on your stomach. One leg is bent at the knee. Perform alternately tension and relaxation of the pelvic floor muscles.

4. Starting position - lying on your back, legs bent at the knees and slightly apart, heels on the floor. One hand rests on the lower abdomen, the other under the buttock - so you can feel that they are contracting the right muscles... Then squeeze the pelvic floor muscles by pulling them up.

5. Starting position - sitting cross your legs, back straight. Next, tighten the muscles of the pelvic floor in an upward direction, as if tearing them off the floor.

6. Starting position - feet shoulder-width apart, hands rest on knees. Keep your back straight and tense your pelvic floor muscles up and in.

A COMPLEX OF EXERCISES FOR STRENGTHENING THE MUSCLES OF THE BLADDER.

1. Lying on your back, lift left leg up to an angle of 90 degrees in relation to the floor. Maintain this position for 5 seconds. Lower your left leg. Perform with your right foot. After that, lift your left leg to a 45-degree angle, maintain this position for 5 seconds, lower your leg. Perform with your right foot. Now lift the left one and then right leg to a height corresponding to the length of your foot (approximately 30 cm). Keep them up for 5-10 seconds, then lower them down. Finally, lift both legs to a 90 degree angle. Then start lowering them: first to an angle of 45 degrees, then even lower - so that they are at a distance of 20-30 cm from the floor. Hold your legs in each position for 5 seconds. Breathing is arbitrary. This exercise strengthens the muscles about abdominal especially in the lower abdomen.

2. Lying on your back, bend your knees, then spread your knees to the sides. The feet are tightly pressed together. Try to spread your knees as wide as possible. Ideally, they should touch the floor. Remain in the lowest position for at least 5 seconds. Exercise strengthens the muscles of the perineum well.

3. Lying on your back, bend your knees, stretch your arms along your torso. Inhale and exhale and continue breathing evenly. Slowly, without lifting your back and pelvis from the floor, begin to describe with your hips light circles, as if you want to support a hoop that accidentally fell from your waist and ends up spinning. Do 5 clockwise and counterclockwise movements.

4. Sitting on the floor, stretch your legs, put your palms on your knees and gradually, leaning forward, slide your palms along your legs, trying to reach your feet. Bending forward is done on exhalation, in the lowest position, hold for 5 seconds so that all the muscles of the abdominal and perineum are actively tense. Return to starting position. Run 5 times.

5. Kneeling on the floor, lower your pelvis to the left of your knees, trying to sit completely on the floor. Hold this position for 5 seconds, then kneel down and lower your pelvis to the right of your knees. In the "kneeling" position, breathe in, lowering yourself to the floor - exhale. Repeat the exercise 4-5 times.

6. Standing, leaning on the back of a chair or the edge of a table, slowly perform a squat, spreading your knees as far as possible to the sides. Try to feel how your pelvic floor muscles are tightening. Sitting down, hold this position for 5 seconds, then slowly rise. Start with three squats, gradually working up to ten.

7. While standing, do springy bends. Stand up straight, then bend with your arms dangling forward, and, counting to yourself to nine, try to bend lower and lower at each count, trying to touch the floor with your fingers.

8. Stand up, press your legs tightly together and bend them slightly at the knees. Begin to slowly rotate your pelvis in a clockwise direction, making three full turns for the count of three. Then rotate your pelvis counterclockwise also for a count of three.

9. This exercise is called the "stumbling gait". Stand up straight, then start walking slowly around the room, bringing the heel of one foot to the toe of the other. When you bring your heel to your toes, hold this position for a few seconds and tighten your inner thighs. Then relax and keep moving.

10. Take a large ball, such as a football or volleyball, with your feet around your hips and try to walk slowly for 2-3 minutes, making sure that the ball does not fall. When you get the hang of this exercise, pick up a smaller ball. It is most difficult, but also more effective, to move with the smallest ball, gripping it firmly with your hips. Gradually increase the exercise time.

Muscle training is not quick. However, if you do special exercises daily or at least 5 times a week, then after a while you will feel how the problems begin to recede. And remember - you can significantly improve the functioning of the bladder at any age.

HOW TO HELP YOURSELF.

1. Consume more fluids. You may want to cut back on your fluid intake in the hope that you end up using the toilet less often. But the less urine your body produces as a result of dehydration, the more concentrated it will be, making it irritating to your bladder and making it more likely to develop bacterial infections. Only reduce the amount of fluid you drink if your doctor tells you to.

2. Train yourself to empty your bladder completely, and try never to get too full. As one witty gynecologist advises: "When passing the toilet, never forget to pay tribute to it," even if you don't feel the urge to visit it.

3. If you are significantly overweight, lose a few pounds. The loss of 5 to 10% of the mass sometimes has an extraordinary effective assistance due to a decrease in pressure on the urinary system.

4. Give up cigarettes. Women who smoke are more than twice as likely to have urinary incontinence as nonsmokers, according to recent studies. Smoking not only irritates the lining of the bladder and possibly damages the nerve tissues of the sphincter, but is also associated with bladder cancer. It also promotes the development of a cough that can cause involuntary loss of urine.

5. Try to eliminate from your diet the following foods that cause bladder irritation for many: alcohol, carbonated drinks, caffeine, milk, citrus fruits, tomatoes, spicy foods, sugar, honey, chocolate, artificial sweeteners.

6. Avoid colored or scented feminine hygiene products, chemical bath fillers, and scented soaps and toilet paper.

7. Eat as much fiber as possible to avoid constipation. Plus, eating plenty of vegetables and fruits helps prevent bladder cancer.

8. Never push during bowel movements.

9. Do not get in the habit of neglecting the need to empty the bowels or bladder.

10. Avoid heavy lifting that deforms the supporting pelvic tissue.