The pelvic floor muscles play an important role in maintaining the normal position of the pelvic organs. In addition, they are involved in the regulation of intra-abdominal pressure and control the functioning of the bladder. In everyday life, we do not often load these muscles, and this leads to various negative consequences for our health.
Types of Activities to Strengthen the Muscles of the Pelvic Floor
There are several main exercises:
- Slow contractions. This exercise involves the tension of the muscles of the intimate zone. First – tension for 3 seconds, and then relaxation. Gradually increase the time to 5-20 seconds. Between exercise cycles, you need to provide a short break. Do not forget about your feelings, it is important to be in a comfortable state.
- Abbreviations. This series of exercises involves alternating muscle contraction and relaxation with greater intensity.
- Ejection. This type of exercise is associated with muscles that are usually activated when a person pushes.
All these exercises can be combined with gymnastics aimed at strengthening the gluteal muscles and developing the flexibility of the hip joints, as well as a complex for stretching the back and inner thighs.
Electromyostimulation
This is a physiotherapeutic apparatus method that gives an effect similar to that of the surgical method but without its side effects. With electromyostimulation, training is carried out with passive exercises of the necessary muscles of the perineum since it is the muscles of the perineum that perform the closing-restraining function during urination.
During training, a sensor is inserted into the rectum or vagina, which registers electrical signals from the muscles of the pelvic floor. The computer analyzes the incoming signals and creates feedback with the patient, informing him about the correct functioning of the muscles. The level of development of technology today allows you to pump almost any muscle with the help of electrical signals carefully selected in frequency and amplitude. Biofeedback is very important.
Modern devices not only conduct muscle stimulation but also read the muscle’s activity. When the patient strains the muscle, the device recognizes the strength of the tension and, if it is insufficient, it “squeezes” the muscle, increasing the force to the required value. At the same time, the patient’s cerebral cortex remembers the correct contraction, and the brain is tuned and trained.
To prevent the undesirable consequences of a decrease in muscle tone, you can include a set of exercises in your daily gymnastics that help strengthen the muscles of the pelvis. Such training will be useful not only for women but also for men, even when there are no problems with incontinence.
