Kegel gymnastics for urinary incontinence technique and exercises

A colossal number of women live with this problem and do not turn to specialists, often finding themselves in awkward situations. Even an inadvertent cough or laugh can lead to involuntary urination. Statistically, the age of 50 years and older is a storehouse for the onset of ailment, and 80% of women visit it to varying degrees. Someone cannot hold back drops of urine, while someone suffers from severe incontinence.

Types of incontinence and their origin

Doctors differentiate between two types of incontinence:

  • Stressful – uncontrolled urine flow under the influence of increased pressure inside the peritoneum during laughter, coughing, intercourse.
  • Urgent – uncontrolled discharge with a sharp, impetuous urge that cannot be contained.

    This problem is not gender-specific, but it is ubiquitous in women, since by human nature their pelvic floor muscles are weaker, and the urethra is shorter and wider than the male.

    A number of acquired factors also serve as the rationale for such a disease:

    • Excessive stress on the pelvis during pregnancy and muscle damage during labor or when lifting weights in men.
    • Surgery to remove the uterus or tumor.
    • Changes in hormonal levels during menopause, which leads to a loss of muscle elasticity.
    • Weight gain – in case of problems with being overweight, abdominal fat presses on the pelvic floor muscles, stretching them.
    • Diabetes mellitus – this disease leads to excessive activity of the bladder, often uncontrolled by the brain, which leads to non-retention of urine.

    Behavioral culture for urinary incontinence

    The first thing a woman uses when faced with this problem is sanitary pads. There is even a group of special pads for urinary incontinence of varying degrees, but this is not a method of fighting the disease. The culture of behavior, in this situation, for both women and men, involves:

    • A visit to a urologist or a gynecologist – after all, timely measures taken will help to heal quickly. It is obligatory to pass 3 tests:
      • Urine analysis for the presence of a bacterial infection (for example, cystitis), because with frequent urge to urinate, even in youth, the chances of not being in time are much higher. Antibiotics are prescribed and all symptoms of incontinence disappear.
      • Microscopic examination of the cervix and vagina for the presence of pathogenic flora.
      • Q – test a cotton swab is inserted into the urethra, blocking it, the woman is asked to push. If the stick changes its position by 30 degrees horizontally, muscle weakness is noted and exercises according to the Kegel system are recommended.
      • Consultation with a neurologist and MRI of the brain – in case of neurological diseases (for example, multiple sclerosis), the signal of urge to urinate from the bladder does not reach the brain, provoking bladder overflow and incontinence.
    • Medication and/or physical therapy.
    • The use of special physical exercises.
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    Kegel gymnastics – what is it

    A set of exercises according to the system of the doctor – gynecologist Arnold Kegel, is recommended for all types of incontinence and is recognized as the best. Gymnastics for incontinence avoids surgery and strengthens the genitourinary system for everyone, regardless of gender. By doing simple workouts at home, you can really tone your pelvic floor muscles. Consequently, the problem of bladder control will disappear.

    Benefits and contraindications of exercise

    It is strictly forbidden to practice gymnastics in the following cases:

  • During rehabilitation after undergoing abdominal surgery.
  • When a tumor of the prostate gland or organs of the reproductive system is detected in women.
  • In an acute condition caused by an infectious process in the body.
  • For diseases of the cardiovascular system.
  • With only a postponed operation or injury.
  • With inflammation of the venous nodes of the rectum (hemorrhoids).

    It is important to know that exercises can only be performed with an empty bladder, otherwise there will be the opposite effect. You should breathe evenly, without holding your breath, without straining your abdominal muscles

    The benefits of exercise are undeniable:

    • The pelvic floor muscles tone, allowing you to get rid of incontinence.
    • The muscles of the vagina in women and the perineum in men are toned, normalizing blood circulation.
    • Erection and libido are increased.
    • The body of a pregnant woman is ready for easy resolution without rupture of the perineum.
    • The negative manifestations of menopause decrease, and complex rejuvenation occurs.

    Kegel exercises (step by step instructions)

    This complex is designed to strengthen the muscles of the pelvic floor, and is highly recommended for daily use by women aged 50 and over, even if they have not yet experienced incontinence. The exercises are very simple, they should be learned to do correctly, and the most important thing is to put them into practice every day:

    • Gait of the “Japanese geisha”. With a straight back and toned pelvic floor muscles, bowing our head, we move forward in small steps half a foot. For greater efficiency, we put a tennis ball between the thighs, squeeze it and move, trying not to drop the ball.
    • Exercise to contain the act of urination. Sitting on the toilet, starting to release urine, interrupt the act by contracting the pelvic muscles and holding the urine for a short time. Continue urinating, interrupting the process several times.
    • The exercise is performed while sitting. Hands are brought together, palms to each other, taking the body forward. The buttocks are pulled back and the muscles contract with a delay of 60 seconds, alternating alternately with rest.
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    The exercise is performed while standing:

    • Legs are spread shoulder-width apart.
    • Hands rest on your knees.
    • The back is in a flat plane without bending.
    • Tighten the pelvic floor muscles and pull them up inward.

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    In a sitting position, legs crossed, the back is straight, muscles are strained, as if coming off the floor.

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    The exercise is performed lying down:

    • The head is turned to the side.
    • The shoulders are lowered, the shoulders are relaxed, the hands are spread on the sides, palms up.
    • Bent legs at the knees are spread apart, while the feet are facing each other.

    Breathing evenly, you need to lie without changing position for at least 60 seconds.


    Lying on your back, bend and spread your legs, and press your heels to the floor. The left hand is placed under the buttocks, and the right hand on the lower abdomen. It is necessary to squeeze the muscles, helping yourself with your palms.



    • Stretching out our arms forward, we touch the floor with our palms and forehead.
    • Relax and stretch your back.
    • At the same time, pulling the buttocks back and sitting them on the feet, we strain the muscles up and inward.


    Lying on your stomach, bend your knee and alternately tense and relax your pelvic muscles.


    You need to perform gymnastics by alternating four counts of tension and four relaxation. Once recommended, 10 repetitions initially, bringing over time to 30 repetitions per day. As any muscles of the human body respond well to training, so the elasticity and elasticity of the pelvic muscles will definitely be restored. With daily, diligent exercise, urinary incontinence will cease to be inconvenient.

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  • Svetlana Borszavich

    General practitioner, cardiologist, with active work in therapy, gastroenterology, cardiology, rheumatology, immunology with allergology.
    Fluent in general clinical methods for the diagnosis and treatment of heart disease, as well as electrocardiography, echocardiography, monitoring of cholera on an ECG and daily monitoring of blood pressure.
    The treatment complex developed by the author significantly helps with cerebrovascular injuries and metabolic disorders in the brain and vascular diseases: hypertension and complications caused by diabetes.
    The author is a member of the European Society of Therapists, a regular participant in scientific conferences and congresses in the field of cardiology and general medicine. She has repeatedly participated in a research program at a private university in Japan in the field of reconstructive medicine.