What exercises strengthen the bladder. When do the pelvic floor muscles need training? Reasons for men

Nevertheless, as a result of suffering certain diseases, injuries, or simply due to the irreversible aging process of the body, a decrease in the volume of the bladder occurs, a decrease in muscle tone and, accordingly, wrinkling of its walls. This is accompanied by the development of one or another type of urinary incontinence, so the question is how to strengthen bladder, becomes very relevant in such cases.

Basic methods

Today, there are several ways to help cope with overactive bladder. This:

• developing and maintaining a toileting schedule;
• performing special exercises;
• taking medications.

Attention! Only a doctor can develop the most effective treatment regimen and give valuable recommendations on strengthening the bladder muscles.

Of course, the first thing you need to do is create a schedule for going to the restroom, taking into account the characteristics and needs of a particular person. Therefore, some patients are recommended to visit the toilet every hour, and even in the absence of the urge, for others it is enough to leave only once every 2 hours, etc. Strict adherence to the developed schedule allows you to regain control of your bladder over time and cope with the problem of urinary incontinence.

Important: if it is not always possible to run to the toilet at night, you should place a chamber pot near the bed.

Also, everyone who is faced with such a delicate problem should follow the following general recommendations:

• give up spices and any diuretic drinks, in particular caffeine-containing drinks, alcohol, etc.;
• reduce weight if the readings on the scale are far from ideal;
• try not to drink anything 2 hours before bedtime;
• Every time you empty your bladder, you should try to remove maximum amount liquid, but not through effort, but by resuming an attempt to urinate a few seconds after the act of urination.

Set of exercises

Most often, when turning to a doctor with a question about how to strengthen the muscles of the bladder, he recommends performing Kegel exercises. They help strengthen the muscles of the perineum, which are actually responsible for the ability to hold urine until the right moment. We present the most effective of them.

1. The muscles of the perineum, including the anus, tense and pull inward. You should stay in this position for at least 3 seconds. and relax. Repeat for a minute. Experts advise performing this exercise whenever possible, for example, while driving a car, standing in line, listening to reports at meetings, etc.
2. Having taken a position lying on your back, you need to alternately raise your straight legs up so that your leg forms a right angle with the floor. Then each leg is raised in turn so that there is an angle of 45°C between it and the floor. In the third pass, the left and right legs are raised approximately 30 cm from the floor. Each time you lift one leg or another, you should maintain this position for 5 seconds.
3. Having taken a position lying on your back with your knees bent, you should spread your knees all the way, while keeping your feet tightly pressed to each other. The ideal execution is to raise the knees so that they touch the floor. This position is maintained for 5 seconds.
4. Taking a sitting position on the floor with your legs extended forward, your hands are placed on your knees. Bend forward, running your palms along your legs, while trying to reach your toes. In the extreme position they are held for 5 seconds. Repeat 5 times.
5. Having taken a kneeling position, perform oblique squats so that you alternately sit on the right and then on the left of your legs. In extreme positions they are delayed for 5 seconds. Repeat 5 times.
6. Standing, perform bends, each time trying to touch the floor.
7. Stand near a chair, legs spread as far apart as possible. Perform 3 squats, while straining the pelvic floor muscles. Gradually the number of repetitions is increased to 10.
8. The ball is clamped between the thighs and try to walk around the room with it for 2-3 minutes.
9. Lying on your back, hold the ball between your knees, raise your pelvis and swing it from side to side 8 times.

Attention! With proper and regular exercise, you can increase the tone of the pelvic floor muscles at any age.

Drug therapy

The workouts are effective way combat incontinence, but in order for exercises to strengthen the bladder to give the expected results, they must be performed regularly and for a sufficiently long time. Therefore, in order to speed up the recovery process for many patients, doctors prescribe certain medicines. Of course, the choice of specific drugs depends on what caused the problem. Consequently, each patient receives an individually selected list of medications that are suitable for him. Most often, patients are prescribed:

• adrenergic agents;
• antidepressants;
• hormonal drugs, etc.

In rare cases, in order to strengthen the bladder, patients are given injections of botulinum toxin, which is essentially a neurotoxin. That is, this poison completely disables the nerve endings directly in the area where it was injected, which quickly solves the problem of urinary incontinence of a neurogenic nature.

Traditional medicine can also give several recommendations on how to strengthen the bladder of a woman, child or man.

• 0.5 kg wildflowers immerse in 5 liters of boiling water and cook over low heat for about 20 minutes. Leave for 1 hour. This remedy is suitable for preparing special hot baths that improve blood circulation in the pelvis. You can take them daily for half an hour. Of course, before adding the infusion to the water, it should be strained.
• A handful of chamomile flowers, string or other herb is steamed in a small amount hot water and after the mixture has cooled to 36°C, pour it into a bowl of warm water. Patients are recommended to perform sitz baths daily for 10 minutes.
• For 3 weeks you need to drink tea made from St. John's wort, bearberry, knotweed and oak bark taken in equal quantities. 2 tbsp. l. This mixture is brewed in 1 liter of boiling water. The finished drink is drunk with meals, 1 cup three times a day.

But perhaps it would be more correct to treat not the effect, but the cause?

for information, possible contraindications, consultation with a doctor is MANDATORY! Do not engage in self-diagnosis and self-medication!

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The materials on the site are for informational purposes, for any questions related to health, consultation

consultation with your doctor is required! Do not engage in self-diagnosis and self-medication!

A weak bladder causes its owners a lot of trouble, especially in bad weather and cold weather. The question of how to strengthen the bladder is asked not only by women, but also by men, although the latter suffer from this pathology much less frequently. However, before you correct the situation and prescribe treatment, you should find out the cause of this condition.

Why do problems with urination occur?

In a healthy bladder, urine accumulates until it fills a certain volume. At this moment, volumetric receptors located in the wall of the bladder begin to send signals to the central nervous system. As a result, a person experiences a feeling of pressure in the lower abdomen due to a full bladder.

After the act of urination, the bladder contracts with the help of the muscles of its walls, nerves that coordinate muscle contractions and the sphincter. However, if even one of the above components does not cope with its functions, problems with urination arise.

Note: in the case when involuntary release of urine occurs with any increase in pressure in the abdominal cavity (coughing, laughing, lifting weights, etc.), we are talking about urinary incontinence.

This condition occurs due to decreased tone of the bladder sphincter. Most often it is observed in women during menopause due to changes in hormonal balance.

Main causes of urinary incontinence

Under normal conditions, when the bladder muscles block the urethra, urine cannot pass out spontaneously. However, when the muscles relax, a constant release of urine occurs, i.e. incontinence.

Note: in men, urinary incontinence develops due to prostate adenoma.

At the same time, for the normal functioning of the pelvic organs, they must be correctly located, and this largely depends on the condition of the pelvic floor muscles.

Therefore, when answering the question of how to strengthen a woman’s bladder, the specialist pays attention not only to strengthening the sphincter and

pelvic floor muscles, but also to strengthen the muscles of the lower abdomen.

Set of exercises

According to experts, if women performed daily exercises to strengthen the muscles of the perineum, they would be able to avoid many bladder problems, as well as prolapse of the vagina and uterus.

1. A very effective exercise for strengthening the bladder muscles is to actively relax and retract the perineal muscles. Whenever possible, experts recommend tensing the muscles of the perineum and holding them in this state for about three seconds. Then you need to relax, rest, and strain them again. These movements should be performed for about a minute.
2. I.P. – lying on your back, left leg raised 90 degrees. She needs to be held in this position for 5 seconds, after which the legs should be changed.

Next, the left and right legs are alternately raised to an angle of 45 degrees, and then the distance between the leg and the floor should not exceed 30 cm. It is necessary to hold the legs in this position for 5-10 seconds. Breathing should be voluntary. This exercise strengthens the abdominal and lower abdominal muscles.

I.P. – lying on your back, legs bent at the knees. When performing the exercise, the feet are pressed tightly against each other, and the knees are spread apart as wide as possible (ideally, all the way to the floor). In the lowest position you need to stay for 5 seconds. This exercise perfectly strengthens the muscles of the perineum.

I.P. – sitting on the floor with legs extended, palms on knees. Gradually leaning forward and sliding your palms along your legs, you need to try to reach your feet, holding for 5 seconds in the extreme position. When performing this exercise, the muscles of the perineum and abdominals are actively tensed. It should be performed 5 times.

I.P. - kneeling on the floor. When performing the exercise, the pelvis is lowered to the left and right of the knees, trying to sit completely on the floor and holding in this position for 5 seconds. This exercise must be repeated 4-5 times.

It is possible to improve bladder function at almost any age.

Muscle training is a fairly long process, but if you pay attention to special exercises every day, then after a while the question of how to strengthen the bladder muscles will no longer be so relevant, since the problems will begin to recede.

1. Excess weight aggravates the condition, as extra pounds increase pressure in the abdominal cavity.
2. Products containing zinc and vitamin A have a very beneficial effect on bladder function. Therefore, preference should be given to seafood, cereals, sunflower seeds, green vegetables, flax seeds, and herbal decoctions of lemon balm.
3. But it is better to avoid herbs and spices, as they have a diuretic and irritating effect.

for information, consultation with your doctor

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The materials on the site are for informational purposes, for any questions related to health,

How to strengthen the bladder in women

The urinary organ is the most important component of the urinary system of the human body. Its main function is to remove urine formed by the kidneys from the body. The functioning of the excretory organ affects the overall well-being of a person and the activity of other body systems.

The urinary organ of men and women is susceptible to many diseases. In the fight against such ailments, bladder treatment, proven over the years, helps well. folk remedies.

Even in ancient times, people knew how to treat diseases arising from a malfunction of the urinary system.

Causes and symptoms of bladder diseases

Such diseases of the urinary organ arise as a result various reasons: due to infection, formation of sand, stones, pus in the kidneys, hypothermia, etc.

Symptoms of the disease: pain in the lower abdomen, urinary incontinence, urination with pain, high body temperature, severe weakness, chills, etc.

Traditional treatment of the bladder in women

Treatment of the bladder with folk remedies in women has been used for a very long time, as it is effective for various inflammatory diseases of the excretory system. The urinary organ of women is more susceptible to infection than that of the opposite sex, as it is located next to the entrance to the vagina.

During the inflammatory process, a woman experiences painful sensations in the bladder. General health and mood worsen, increased irritability and fear of sexual contact appear.

Traditional medicine methods

When treating inflammation of the urinary organ, frequent drinking of water, rosehip decoction or fruit juice (cranberry) is recommended to remove bacteria from the organ along with urine.

If bladder disease is accompanied by pain, you can use the following recipes:

How to strengthen the bladder in women, traditional methods of treatment

A weak bladder is big problem for women both physically and psychologically. Most often, bladder weakness occurs in older women than in men, but even in middle age, many women suffer from this disease. Urinary incontinence is a serious illness that requires urgent treatment.

After all, women risk being in unpleasant situations when going out. Involuntary urination outside the home can not only cause a lot of inconvenience for women, but also cause confusion and psychological trauma.

Even after complete recovery, a woman may be embarrassed to visit crowded places, so it is better to start treatment in a timely manner and prevent such incidents.

There are fewer cases of incontinence among men, but they still happen. As a rule, the tone of the bladder muscles weakens in men. occurs after 65 years of age. Also, among men suffering from prostate adenoma, the most common is weak bladder muscle tone.

Causes of Bladder Problems

Weak sphincter does not hold

Before strengthening the bladder, a woman needs to find out the reason why the violation occurred. Normally, when the organ is healthy, it is completely filled with urine, after which the brain senses signals to urinate. At the same time, the bladder holds urinary fluid.

When a person is healthy, when he has the urge to urinate, he feels some pressure in the lower abdomen. At the same time, the muscles in the lower abdomen tense, and urine does not defecate involuntarily.

If the tone of the bladder muscles decreases, this disease is called “urinae sphincter,” which is translated in Latin as “bladder sphincter.”

After emptying the bladder, its muscles and sphincter contract. Certain nerve endings are responsible for contracting the muscles of the organ. If at least one part malfunctions, bladder problems occur and the tone of its muscles weakens. The consequences are urinary incontinence.

A weakening of the sphincter tone causes the following symptoms: urination when coughing and sneezing, while laughing, when lifting heavy objects, during physical activity or playing sports, when frightened, etc. In addition, some women may experience similar symptoms during pregnancy and the onset of menopause.

Weak bladder muscle tone can occur due to hormonal changes in the body.

Also, some medications and pills can cause urinary incontinence. So, if a woman has to regularly take certain medications or pills, this may occur. side effect like urinary incontinence.

How to strengthen your bladder muscles

If you have problems with urination, namely urinary incontinence, you need to do everything possible to strengthen the muscles of the organ. Therapeutic gymnastics will help with this. You need to do exercises aimed at strengthening the pelvic muscles. and muscles of the perineum.

Every person feels the muscles of the perineum; they are felt when urinating, especially when the bladder is completely filled. Exercises for strong perineal muscles can be done anywhere.

So, when visiting the toilet, you should hold the flow of urine for a few seconds, and then relax your muscles. Also, you can train the muscles of the perineum not only when urinating.

This fairly simple exercise will help get rid of the disease, but it will take a lot of time to strengthen the muscles well. After about 3 weeks, the result will be noticeable if you perform the exercises regularly and every day.

Exercises to strengthen the pelvic floor muscles

1. You need to lie on your back and stretch your legs. Each leg should be pressed to the lower abdomen in turn. This exercise will have an effective effect on the organ.
2. You need to take a lying position, but your knees should be bent. To perform this exercise you need a ball, which you need to place between your knees and hold tightly. The legs should be raised up with the ball clamped in the knees. This exercise needs to be done in several approaches.
3. You need to sit on a chair, but do not sit without leaning on the back of the chair. You need to put a towel under your feet, and put your hands on relaxed thighs. Next, you need to tense the muscles of the perineum, and when they are tense, you should draw circles on the towel with your feet, as if rubbing the towel into the floor.

Strengthening the pelvic floor muscles with other methods

Often among women the question arises: “How to strengthen the bladder?” The answer is simple: exercise is the best method to strengthen your bladder. But, exercises and physiotherapy- this is not all treatment.

Plays an important role proper nutrition and a special diet aimed at normalizing bladder function. In order for the organ to function without disruption, you need to eat food that contains a large amount of zinc (seeds, red fish, cereals, seafood).

You also need vitamin E, which is found in nuts and green vegetables.

If there is a problem of involuntary urination, then you need to limit the consumption of spicy foods, since such foods are diuretic. Salt contributes to fluid retention in the body. Thus, if treatment has been started, but the problem is still present, then it is better to eat salty food before going outside.

Folk remedies for illness

Treatment with folk remedies can be carried out only after the cause of the disease is determined. If the doctor has approved the possibility of treatment with folk remedies, then you can act. Treatment with folk remedies is completely safe if there are no contraindications.

To strengthen the bladder, you can use the following recipes:

You need to take dried rue and wormwood in a 2:1 ratio, then mix the herbs. Take one teaspoon of the mixture and pour a glass of boiling water over it. The broth must brew, after which it must be strained.

The resulting liquid should be drunk twice a day, 1/4 cup. This course of treatment must be carried out for 10 days, and after a two-day break, you can start the course of treatment again.

In addition to strengthening the bladder, the decoction will relieve symptoms of inflammation of the organ, if such symptoms exist.

You need to take 100 g of sage and chicory and mix the herbs. The resulting mixture (3 tbsp) should be poured with 3 cups of boiling water and let the broth brew. It is advisable that the decoction infuse all night, and in the morning you can start taking the decoction. The decoction should be drunk in the amount of 4 glasses per day, half an hour before meals.

How can you strengthen your bladder?

Urinary incontinence in women and children is an unpleasant and common ailment. Children are more likely to experience bedwetting at night, but it also happens while they are awake. In women, incontinence is caused by weakening of the muscles of the pelvic floor, perineum, bladder and sphincter. The disease in women more often appears after childbirth, hard work and with age, when menopause begins.

Children's enuresis

In children, nocturnal enuresis is associated not only with weakening of the bladder muscles. An active or impressionable child sleeps very soundly and pees because the brain does not receive a signal in time about the need to go to the toilet. Or the child dreams that he has already come to the toilet and pees in the toilet, and wakes up in a wet bed.

With age, this problem disappears by itself. In order for your child to pee in bed less often in his sleep, it is advisable not to let him drink a lot before going to bed, and read a calm fairy tale at night.

In folk practice, there are ways to help a child. It is advisable to wake him up 2 times at night and take him to the toilet.

And also explain on clear language that the bladder is a muscle, and if you train it, it will stop peeing.

Female incontinence

In women, urinary incontinence is a reversible process. To solve the problem, you need to tone weakened muscles and relieve the inflammatory process.

Frequent urination can be a consequence of cystitis, an inflammatory process in the bladder. With cystitis, urination is accompanied by painful spasms of the bladder and burning of the urethra, and is treated as inflammation.

Urinary incontinence is a weakening of the bladder, sphincter, perineal and pelvic muscles. Therefore, the problem of incontinence arises after pregnancy and childbirth, when these muscles are weakened due to prolapse of other organs that put pressure on the bladder.

Then, with age and menopause, the muscles of the bladder and, most importantly, the sphincter weaken. During normal operation of the bladder, it fills almost completely, holding up to 500 ml of liquid. In pathology, when the muscles weaken, it is only a third full, and the urge to go to the toilet already begins.

The most unpleasant thing is that as soon as a woman sneezes, coughs, laughs or bends over, a little urine spontaneously flows out. Wet panties, frequent changes of pads and thoughts that “maybe I smell like urine” plague women, giving rise to various complexes.

There are many ways to strengthen your bladder. Once you start doing gymnastics, lead a certain lifestyle, and resort to folk remedies or medication prescribed by a doctor, you can get rid of all your troubles forever.

Exercises to strengthen your bladder

Since the main problem of the disease is weakening of the muscles, the main treatment is gymnastics and special exercises to strengthen the muscles involved in urination.

How to Strengthen the Bladder in Women with Exercises

The reasons that contribute to a weakened bladder are varied. More often, this disease occurs in the fairer sex, and in adulthood and old age. This is largely due to physiological characteristics.

Incontinence in itself is not a disease, but indicates certain pathological processes. Sometimes it is enough to simply eliminate the underlying disease to get rid of unpleasant symptoms.

In any case, you should pay attention to the urinary system and begin strengthening weakened muscles.

Causes of organ weakening

Since the bladder is a muscular organ, disturbances in its functioning are most often caused by general weakening.

The following reasons can lead to incontinence:

• hypothermia;
• birth injuries;
• prolapse of internal organs;
• high physical activity;
• chronic cystitis;
• hormonal changes during menopause;
• progressive pyelonephritis.

Pregnancy and childbirth can aggravate the disease

A decrease in muscle tone in women is largely facilitated by pregnancy and childbirth, which significantly increases the risk of developing infectious diseases and leads to stretching of the perineal tissue.

The high vulnerability of the female urinary tract is explained by the short urethra. That is why representatives of the fairer sex should pay special attention to clothing in winter and avoid hypothermia and drafts. All this can lead not only to incontinence, but also to serious diseases of the kidneys and urinary tract.

After menopause, estrogen levels female body falls sharply. This leads to decreased muscle tone and disruption of the sphincter. Damage to the nerves that control muscle contraction can also cause incontinence in women.

A weak bladder causes many aesthetic problems for the fairer sex. However, this is not a reason to give up physical exercise; moreover, moderate exercise will help get rid of the disease.

Signs of bladder dysfunction

The main sign of muscle weakness is involuntary urination. A disease of the urinary system is indicated by frequent urges, a burning sensation, and a feeling of a full bladder. Exercises to improve muscle tone will help reduce unpleasant symptoms, however, without a complete examination, it is impossible to prescribe the optimal treatment regimen.

The presence of infections and other diseases can significantly increase symptoms and make urination painful. If you experience discomfort when urinating or bloody discharge in the urine, you should immediately consult a doctor.

Therapeutic exercises are an excellent addition to complex therapy

To strengthen the bladder, you need to perform simple exercises daily aimed at restoring the natural functions of the weakened organ.

The most popular exercises involve alternating tension and relaxation of the perineal muscles. Women can also do forward bends from a sitting or standing position.

Training with a ball, which should be held between the knees or tightly squeezed by the thighs, has demonstrated effectiveness.

The following exercises are recommended to train the pelvic floor muscles:

• Pushing out. They are a short series of pushing movements, reminiscent of straining during bowel movements or pushing during childbirth.
• Quick cuts. They strengthen not only the weakened organ, but also the walls of the vagina, which reduces the likelihood of problems in the intimate area in women.
• Slow contractions. Aimed at better muscle development. During training, it is important not to overexert yourself, otherwise it can lead to the opposite effect.

Such gymnastics will be especially useful at the first signs of a disorder. It can be recommended as a prevention of genitourinary disorders to all representatives of the fairer sex. For older women, intense exercise can be harmful.

They will benefit from exercises using a device that fixes muscle tone. If there is no required voltage during training, the device will perform electrical stimulation.

Such training will significantly improve muscle tone and regulate the urination process.

Few resort to the use of special simulators, although they give good results in the treatment of incontinence. Vaginal exercise machines not only increase muscle tone, but also improve blood circulation, help restore the functions of the urinary system, and prevent uterine prolapse.

Monitoring the amount of fluid consumed is mandatory

If the organ is significantly weakened, it is impossible to achieve a quick result. The load on the pelvic floor organs should be moderate. It is better to increase the number of approaches, but reduce their duration.

Sustainable results will appear only after a month of training. To relieve a sudden urge, it is useful to rub your legs together while sitting on a low chair or couch. This procedure will help relieve pressure on the lumbar nerve that regulates the urge to urinate.

The mistake of those suffering from incontinence is to limit their drinking. This can lead to dehydration, which is especially dangerous in old age. You should not overuse fluids with this disease; however, instead of limiting your intake, it is better to control your water consumption and urination.

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Symptoms and treatment of a weak bladder in women

A weak bladder is common. Voluntary urination (or incontinence) occurs when one of the elements of the urinary system does not function. Most often it is the muscles themselves. Urine is released during physical activity, coughing, sex or laughter.

Before treating urinary incontinence, the doctor must determine the cause of the disease. Often women encounter this during menopause or after gynecological operations (removal of cysts, malignant tumors). Muscle weakening is possible after or during pregnancy.

When the fetus grows in the body, the organs begin to rearrange and put pressure on the urinary system, causing involuntary discharge. If weakness is caused by chronic cystitis, unpleasant symptoms may appear on their own. The same applies to severe bladder irritation.

For many girls, the weakness of this organ is also caused by excess weight.

There are several obvious signs that indicate bladder weakness. These include:

• frequent desire to go to the toilet;
• the urge to urinate even at night;
• random discharge of urine.

Many women, embarrassed by the problem, prefer to remain silent and buy special urological pads, but this is the wrong approach. If a disease occurs, then you need to get rid of it before it becomes neglected.

Once the cause is determined, the attending physician can prescribe measures to prevent the disease. This is important, because if the cause of incontinence is a sexually transmitted infection, then there will be no point in performing muscle exercises.

Methods that do not involve surgical intervention include:

• physical exercise to strengthen the bladder;
• organ training;
• physiotherapy.

Physiotherapy improves blood circulation in the pelvic muscles, making the ligaments more elastic. Doctors most often resort to the following methods:

If the doctor decides to prescribe pills to the patient, antispasmodics and antidepressants are more often prescribed.

Drug treatment is effective if the main cause of the disease is excessive bladder activity (relevant for infections and injuries).

For example, doctors often prescribe the drug Driptan - it helps to relax the pelvic muscles and reduces the urge to urinate, which happens very often. The course of treatment usually lasts a month, but you should not set the dosage yourself.

The operation is often performed in cases where involuntary urination occurs due to physical exertion (due to increased intra-abdominal pressure), but in in some cases– with an advanced form of infectious inflammation.

Most techniques do not involve a large incision: for example, there is such a minimally invasive technique as throwing a synthetic loop. The operation is so simple that the patient can be discharged from the hospital the next day.

If you need to strengthen your muscles, there is a simple and very effective way: physical exercises for the muscles in the pelvic area. Sensitive muscles should contract 100 to 200 times a day.

You can divide the set of exercises into two approaches: one to do as exercise, the second to warm up before bed.

This is also very important for pregnant women, as it helps to stretch the pelvic muscles without the use of various medications.

This course continues for about a month. This is enough for the muscles to tone and stop contracting on their own. It must be remembered that it is impossible to stop the course immediately after it has given the first positive results - there is a high probability that the restored ability of the muscles to keep the urethra closed will disappear again.

There are also training sessions: they are prescribed by the attending physician. Duration, degree of load, active muscle groups - all this is decided individually.

To get acquainted, you can take an interest in the complex called “Kegel exercises”: it is often used to prevent diseases of the genitourinary tract and get rid of existing ones.

It helps to stretch the muscles, restore their elasticity and give more tone.

• IMPORTANT TO KNOW!Malysheva: To overcome female infertility, you need...

By “training” we mean a special plan drawn up by the attending physician. The plan specifies the time at which the woman should go to the toilet.

You shouldn’t give in to the completely logical urge to go to the toilet every time you have the urge, so as not to embarrass yourself in front of everyone. However, the plan stipulates that such urges must be resisted.

With each week, the time interval between urination should increase and be 3-3.5 hours. With this approach, the old behavior pattern changes and the bladder is forced to get used to the new one.

The training course lasts about three months and is often accompanied by medication.

You should not hope that you will be able to completely get rid of the disease exclusively at home using folk remedies. But using simple remedies, you can relieve discomfort, strengthen the bladder and maintain body tone.

If the desire to go to the toilet occurs very often, you can prepare a decoction of young cherry branches, add a spoonful of honey and drink it several times a day. Before going to bed, you can eat 1 tsp. honey - this will soothe and relax the bladder.

When faced with urinary incontinence, you need to follow simple recommendations:

1. 1. Do not lift heavy objects (physical activity can cause muscle strain).
2. 2. Do not wear clothes that are difficult to take off.
3. 3. Make sure your legs and lower back are always warm.
4. 4. Use special urological pads that do not irritate the skin and do not cause an unpleasant odor.
5. 5. Drink plenty of clean water throughout the day or herbal tea.

As soon as the bladder is restored to at least a certain degree, you will have to do what is called “training”. The idea is that by reducing the number of trips to the toilet, you can train your organ to hold more urine.

In the process of getting rid of involuntary urination in women, it is advisable to follow a certain diet, the main principle of which will be an abundance of fiber. It will help stimulate digestive processes and relieve constipation, which inhibits normal digestion and bowel movements.

• pumpkin seeds;
• dishes from white, lean fish;
• herbal tea made from horsetail and lemon balm.

Zinc is also important, which can be found in abundance in:

• seeds;
• different types of red fish;
• processed cereals;
• seafood.

You can meet your vitamin E needs by adding the following foods to your diet:

You should not eat a lot of spices, hot spices, because they have a diuretic effect. To season a dish and improve its taste, just add a pinch of salt (it helps retain fluid in the body and prevents it from escaping). It is worth giving up:

• fresh celery;
• strong coffee;
• overripe grapes;
• alcohol;
• sweet watermelons;
• carbonated drinks;
• asparagus

Should you worry if your bladder is weak?

Much to their chagrin, most people, as they reach a certain age, notice that they gradually develop problems with urination. Willingly or unwillingly, they have to wonder how best and faster to cope with this task, which complicates normal life. There is an answer to this question - bladder exercises can help them.

A weak bladder can cause a lot of annoying grief to its owner. It should be noted that the problem of incontinence affects women to a greater extent than men, but even the latter are sometimes not spared from a number of troubles associated with this delicate topic.

What is the main reason for this condition?

Having decided on this fundamental issue, you can receive appropriate treatment and completely get rid of this annoying problem that poisons your usual life.

So how does a healthy bladder work? It is capable of accumulating urine to a certain level, after which a certain mechanism must work, signaling to the “owner” with the help of nerve endings that it is time to defecate.

A person, feeling such a desire, with the help of volitional efforts of the body is able to hold urine in the bladder until the right moment, tensing the muscles of the perineum and the sphincter (locking device) of the bladder.

If a person has developed a weak bladder, then he will be unable to hold urine, and the contents will begin to be released involuntarily in one way or another, as soon as tension arises in the abdominal cavity (during a sharp cough, for example, or when lifting weights).

An additional female problem is menopause or menopause. As a result of hormonal changes in the body and a gradual decrease in the production of female hormones, the main locking device of the bladder, the sphincter, weakens and begins to hold urine poorly. The result is a weakened bladder.

Urinary incontinence in men is usually caused by problems related to the prostate gland. More precisely, with its increase (prostate adenoma). In men whose age has exceeded fifty dollars, such benign formations occur quite often - in more than 60% of cases. Representatives of the stronger sex begin to be bothered by the constant leakage of urine and difficulty urinating.

Before talking about how to strengthen the bladder, it is necessary to identify possible diseases which can create similar urinary problems, such as cystitis.

What measures will help solve the problem of bladder weakness?

In order to successfully cope with this problem, there are several ways, including drug therapy, traditional medicine and, finally, surgical treatment methods if previous measures were not effective.

Some doctors are skeptical about the recommendations of traditional (alternative) medicine that offer herbs and drugs to strengthen the bladder.

How to get rid of incontinence is described in the video:

In common cases of bladder weakness, it is quite enough to regularly engage in special exercises aimed at strengthening the muscles of the perineum and pelvic area, or more precisely, the pelvic floor. Experts offer the following simple set of exercises, which are recommended to be done daily to achieve sustainable results:

1. Lie on your back on a hard surface (preferably the floor) and try to relax. Focus on tensing the muscles of the perineum and pelvis, trying to forcefully retract the anus (anus) and vagina (for women). This state must be maintained for at least 5-10 seconds, after which you can relax. Repeat the exercise 5 times.
2. In the same starting position, bend your knees, leaving your feet flat on the floor, and squeeze your knees tightly together. Focus on tensing the muscles of the perineum. Hold for 5-10 seconds. Repeat 5 times.
3. In the same starting position, pull each leg towards your stomach in turn, tensing the muscles of the perineum, then put the leg back in place. Do the exercise 5 times for each leg.
4. Continuing to lie on your back, place the ball between your knees and squeeze it tightly. Then try to lift your pelvis up as much as possible and swing it left and right in the upper position. Make sure that the ball does not slip out. Repeat the exercise 8 times.
5. Squeeze the ball between your knees, as mentioned in the previous exercise, and then simultaneously lift your upper body off the floor to the area of ​​your shoulder blades and lift it as high as possible at the same time as your knees. Repeat 8 times.
6. Without changing the starting position (lying on your back), bend your legs at the knees, feet on the floor. Try to spread your knees to the sides as wide as possible and stay in the extreme position for 5-10 seconds. Repeat 8 times.

The exercises presented to your attention will help strengthen the muscles responsible for the process of urination.

Even if you don’t have enough time for special exercises, try whenever possible - sitting in front of a computer in the office or in front of the TV on the couch, strain your pelvic floor muscles, pulling your anus (anus) into you with force and tensing the muscles of the perineum. Experts consider such classes to be very effective.

There are also special exercises to strengthen the bladder. They are absolutely not difficult to do, and they do not require any special time. You just need to try to interrupt the emptying process several times while urinating. It may be a little difficult for you to do this at first, but over time you will feel that you have mastered this technique well.

As soon as you feel confident that you are in control of the situation associated with urination, this will actually mean that you have achieved some success and the strengthening of the bladder is already evident.

What does traditional medicine recommend for bladder weakness?

Special physical exercises in combination with drug therapy can give excellent results, which will avoid surgery that is undesirable for each patient.

Don’t be upset if you are faced with this, to be honest, very unpleasant problem. You are quite capable of dealing with it successfully. You just need to firmly understand that self-medication is absolutely unacceptable. By following the recommendations of a specialist, you are doomed to success!

How to strengthen the bladder in women?

If the problem is at an early stage, and you are absolutely sure that the problem is not developing cystitis or severe pathologies of the genitourinary system, it makes sense to drink herbal decoctions for a short course. In particular, the following will be useful:

These herbs are used to prepare simple tea: they are mixed in equal proportions and 1 tsp. the resulting raw material is poured with a glass of boiling water. Let it brew for a minute. and drink in the morning for 2-2.5 weeks warm. It is advisable that breakfast follows this tea half an hour later.

Also keep in mind that even the usual foods can strengthen the walls of a woman’s bladder: to do this, you need to give up salt, remove spices and herbs, and any spicy foods. The menu includes sources of zinc and tocopherol - these are nuts, any green vegetables, red fish, seafood, and cereals. It won't hurt either green tea, as well as pumpkin and sunflower seeds.

Physical activity to strengthen the bladder

The impact on the muscles and walls of the bladder is always associated with an impact on the muscles of the pelvic organs as a whole, so you will not find isolated exercises.

The problem of incontinence in women often worsens after pregnancy, when there is a general weakening of the muscles in this area.

Exercises that strengthen the bladder are in the nature of light gymnastics, so they are recommended to be performed in the morning, as exercise. The most successful:

• Walk on half toes for 3-5 minutes. daily, while simultaneously straining and relaxing the muscles of the perineum at a moderate pace. Make sure your stomach is pulled in too.
• Lying on your back, bend your legs, focusing on your feet. Place a small exercise ball between your thighs. Pressing harder, lift your pelvis and slowly swing it to the right and left. Relax. Repeat the exercise 10 times.
• In the same position, lying on your back, stretch your legs. Tighten the muscles of the perineum, pull the leg bent at the knee towards the stomach. Count to 5, return to starting position. Repeat for the other leg. Perform the exercise 10 times for each.

In addition to the listed exercises, it will be useful for women to sign up for a swimming pool, do Pilates, walk more, or even start running. In addition to the fact that this will put a strain on the pelvic organs, such measures will help keep your weight normal, which also affects the condition of the bladder.

Drug treatment

Doctors advise resorting to tablets that strengthen the bladder only in situations where other measures do not help, or if the problem is due to congenital pathologies.

All medications to solve this issue must have antimuscarinic properties, and at the same time they will also eliminate unpleasant symptoms.

Basically, such medications are based on oxybutynin chloride - in addition to its main function, it helps relieve spasms and prevents their occurrence.

It is also possible to introduce into complex therapy:

• antidepressants;
• hormonal drugs;
• adrenergic agents.

In more rare cases, if the pills are ineffective, doctors recommend injections of botulinum toxin, the task of which is to turn off the nerve endings. However, such a procedure can only solve a problem of a neurogenic nature.

How can you strengthen your bladder?

How to strengthen the bladder so that you don’t feel frequent pressure in the lower abdomen when visiting, at work, or on the road?

This question worries women 3 times more often than men, according to medical statistics. Many people begin to treat themselves, ashamed of the problem or not paying attention to the serious illness.

Causes of frequent urination

Bladder weakness is usually not congenital, but an acquired health problem. It bothers children and women more often, less often - men.

In a healthy organ, fluid (a waste product) accumulates until it reaches a certain volume. After this, a signal is sent to the brain by volumetric receptors. When the job is done, the muscles reduce the volume of the “reservoir” for urine. Nerves and sphincter are also involved in this process. If in this complex system If there is some kind of malfunction, then urination causes a lot of trouble.

Failures occur for various reasons:

• weakness of the locking mechanism (perineal muscles);
• cystitis in women and prostate adenoma in men;
• hyperreflexive (excited) bladder;
• changes in hormonal balance during menopause;
• decreased muscle tone after the birth of a child;
• displacement of the pelvic organs.

It is not possible to independently determine the cause that led to intimate discomfort. Only a doctor can do this with professional precision. Only he will tell you what exactly is needed to strengthen the bladder and how to properly treat it.

There is no need to delay going to the hospital, otherwise the problem will only worsen over time and surgical intervention may be required.

What should be done to increase bladder tone?

Sometimes, to strengthen the bladder, it is enough to undergo a course of therapy prescribed by a doctor. But more often, the consequences of the disorder require long-term work on your body.

Experts believe that bladder training is becoming the first and most effective measure to prevent involuntary urination. This is especially true for women. Daily exercises for the bladder would help avoid problems not only with incontinence, but also with prolapse of the uterus and vagina.

You can train your bladder at any age. Almost all activities aimed at working the muscles of the pelvis and perineum are suitable for this. Within just three weeks of regular training, you will feel the effect of greater control over the urge to go to the toilet.

To begin with, it will be enough to strain (3 seconds each) and relax the muscles of the perineum. Do the exercise for a minute.

To strengthen your urinary tract, it is useful to lie on your back and raise your leg at a right angle. Hold it for 5 seconds, lift the other one. Then the distance between the leg and the floor is reduced until it reaches 30 cm; you can hold the leg suspended for up to 10 seconds. Keep your breathing even.

Even a child will benefit from bending in this case: from a sitting position (we stretch our hands to the toes) and springy bending while standing. Try not to bend your knees.

By squatting with support on the back of a chair, spreading your knees as far as possible to the side, you will achieve good tension in the pelvic floor muscles. We start with 3 squats and increase their number to 10.

Don't forget about stretching. Such exercises prevent spasm of the pelvic and thigh muscles, which negatively affects the bladder.

You need to train your muscles every day, don’t be lazy, do special exercises slowly but accurately. Then the question of how to strengthen the bladder will no longer bother you. Frequent urges to go to the toilet will be significantly reduced.

Medicines prescribed by your doctor should not be skipped. Most of them have a cumulative effect; they begin to act only at a certain concentration. Timely administration and precise dosage will ensure quality treatment in just 1 course.

Excess weight can cause abdominal tension. If you are worried about unnecessary pounds, then you will have to work not only on increasing the tone of your bladder, but also on your figure.

Foods rich in zinc and vitamin A are especially helpful when you have a weak bladder. This complex is found in cereals, seafood, and green vegetables. It is better to avoid spices.

Let herbal infusions act as substitutes for tea or coffee. They will facilitate bladder function.

Remember that alcohol and nicotine increase urinary incontinence.

Even a healthy person cannot tolerate having to go to the toilet. An overfilled bladder quickly stretches, and then it is difficult to strengthen the muscles.

Don't be afraid to consult a doctor, because your health is much more important than shame.

The Kegel gymnastics routine is common among physiotherapeutic prescriptions for both women and men. One of the reasons why men can exercise is urinary incontinence. This pathology is extremely unpleasant and significantly interferes with life.

It does not pose any danger to life, but is extremely unpleasant socially. Incontinence is a direct and ominous indicator that the basic principles of the central nervous system, or control of muscle groups, are impaired.

In contact with

What is urinary incontinence?

At its core, urinary incontinence is the act of involuntary urination from the urethra, which is not under conscious control. This the problem is delicate for men and causes a large number of psychological problems, according to which, in the future it becomes difficult to visit a doctor for treatment, and this aggravates the pathology.

The development of incontinence is possible both as an independent disease and as a manifestation of some other pathology in the body or changes associated with the aging process.

How can gymnastics help with this pathology?

Urination is a process controlled by consciousness and the work of the pelvic floor muscles is also largely related to the control of the higher parts of the central nervous system. Incontinence occurs when the muscles of the ureter are weakened or other pathologies occur., and to combat it, the Arnold Kegel technique is an excellent option for additional therapy. She helps men by working the muscles of the perineum and the man regains control over such an intimate process.

During charging, blood flow increases in the pelvic area, which allows you to more saturate the muscle tissue with the necessary elements. And this gives increased tone, elasticity and control over muscle tension. With improved tissue nutrition, acceleration of the transmission of nerve impulses is observed, that is, control from the central nervous system occurs without delays or obstacles.

How muscles are determined for future training

Before you begin to perform for urinary incontinence, you need to determine which muscle you need to train. The search stage is part of the start of physical therapy, without which it is impossible to perform Kegel exercises correctly.

The muscle you are looking for is the pubococcygeus and you can feel its localization using one of two methods, while the first has two options:

1. The simplest method is to search for a muscle when visiting the restroom for minor needs. The point is to purposefully interrupt the flow, and then restore and even strengthen it. At the same time, the same muscle will tense and relax, which you need to feel well and remember its location so as not to make mistakes in the future while charging.
2. Another adaptation of the same method - in free time, with an empty bladder, is performed as if trying to “squeeze” urine out of oneself, for which the desired muscle will again tense.
   For this option, you will first need to achieve a fully erect state and try to strain the muscles of the perineum, trying to make the penis seem to “bounce” or “quiver.” When the result is obtained, you just need to remember which muscle was tensed for it, it is the pubic-coccygeal muscle.

What to do before charging

Provides a preparatory stage, without which it is not possible to carry out charging. It includes three points that are performed once and one before each workout.

Disposable preparation points:

1. Selecting a convenient place in the house. It should be comfortable for a man, so that no one will distract him during gymnastics, so that the space around him is free from furniture and any interior items that interfere with the exercises.
2. Choosing a gymnastics mat and towel. Yoga mats are best, but you can use anything similar instead. And you should have a towel in case you need to place it under your lower back for convenience.
3. Determining the location of the muscle. For this there are special techniques discussed earlier.

Before each lesson you must:

• visiting the restroom to empty the bladder. After all, urine pressure will interfere with exercise, and it will do more harm than good to a man’s health.

How to do it correctly for incontinence

Kegel exercises for men with urinary incontinence must be performed in compliance with a number of rules.

This list includes:

• During the entire exercise, breathing is calm, even and deep. There should be no holding of breath during tension or due to concentration;
• exercises are performed with an empty bladder. This point is especially important to avoid the possibility of developing a pathology such as cystitis;
• Charging is performed measuredly, every movement is smooth. Any sudden movements can cause injury;
• duration of gymnastics – at least 15 minutes per day;
• the participation of any muscles other than the pubococcygeus should be kept to a minimum;
• Gymnastics is carried out with periodic changes in body position for maximum effectiveness.

Kegel exercise to strengthen a man's bladder

In order for the Kegel exercise to strengthen the urinary tract for men to give the expected result, it is necessary to perform it correctly. However, given the variety of exercises developed by the professor, the correct choice of the exercise itself is first of all important.

Here is the complex method:

1. Initially, the man stands with his feet shoulder-width apart, his palms resting on his buttocks. He makes circular movements with his pelvis, so that the body does not deviate and the back remains straight. While “outlining” each circle, you need to strain the pubic-coccygeus muscle as much as possible.
2. A man should lie on his stomach, bend one leg at the knee and alternate tension and relaxation of the intimate muscle, as if trying to push something out of the body. Then similar actions are carried out with the second bent leg.
3. To do the exercise, a man sits on the floor and crosses his legs. In this position, you need to contract and direct the muscles of the perineum back, forward, up and down. During movements, keep your back straight and breathe freely.

Common Mistakes

At first glance, it seems that performing Kegel exercises for urinary incontinence is quite simple, but there are a number of mistakes that men make quite often and because of this they do not get the desired result.

These errors include:

• using the technique of determining muscle localization as the main exercise in all gymnastics or as the only one. Such actions can lead to increased external pressure on the prostate gland, which will negatively affect its functioning;
• performing muscle contractions in only one position, most often lying down. This option makes the exercises easier to perform and less tiring, but at the same time it sharply reduces the effectiveness;
• breaks in training. An important aspect is the daily implementation of a set of exercises. If a man takes breaks or forgets to do gymnastics, even if he gets the effect, it will be much later than he originally should have.

Contraindications

Exercises for men and children with urinary incontinence have their own contraindications.

These include:

• the presence of an inflammatory process affecting the organs of the genitourinary system, occurring in the peak phase;
• chronic cardiovascular pathology of any origin, which is in the acute phase;
• the final stage of prolapse of organs located in the pelvis;
• pathology of any kind related to the oncological profile and localized in the pelvic area;
• recent perineal trauma or surgery affecting this area.

It is extremely important to exclude all these contraindications before treatment with gymnastics is started, and without visiting a doctor this is impossible

Useful video

Simple exercises for both sexes for urinary incontinence:

What treatment methods complement gymnastics?

Gymnastics is not the only possible treatment option for incontinence in men; it is only one of the physiotherapeutic procedures used. A drug therapy is used along with it(prescribe alpha blockers, 5-alpha reductase blockers, psychotropic drugs, anticholinergic drugs, antispasmodics or tricyclic antidepressants).

Along with this, other types of physiotherapy can be used, which are individually selected for the patient at the discretion of the attending physician. And if conservative treatment is not effective, gymnastics can be an addition to the recovery period after surgical therapy.

If a man pays attention to the problem in a timely manner and begins Kegel exercises to strengthen the bladder in combination with taking medications prescribed by a doctor, he will quickly recover. Main - Don’t put off visiting a specialist because of embarrassment, since only he can help create the most correct set of physical activities and complete drug therapy.

A problem that causes a lot of trouble is a weak bladder. The problem of a weak bladder is most often faced by women, especially in old age. Men are also affected by this pathology, but it is the fairer sex who most often suffer from urinary incontinence.

How to solve such an unpleasant problem, is it possible to fix it? How to strengthen a woman's bladder?

What causes problems with urination?

Before starting treatment or trying to somehow solve this problem, you should find out exactly the reason why it arose. What is the algorithm for a healthy bladder? Urine fills a healthy bladder until it overflows. When this happens, special receptors located in the wall of the bladder send a signal to the brain. As a result, we feel some pressure in the lower abdomen.

After urination has occurred, the bladder contracts, and the nerves responsible for contracting the muscles and sphincter, and the muscles of its walls help it in this. If at least one of these components is not able to cope with its task, problems with urination begin to arise.

As a result of decreased tone of the bladder sphincter, involuntary discharge of urine may occur during coughing, when lifting heavy objects, when laughing, etc. Here we can already talk about urinary incontinence. This is very often observed in women during menopause. This is due to changes in a woman’s hormonal levels.

Urinary incontinence: main causes of pathology

In the absence of any pathologies, urine cannot come out spontaneously, because the muscles of the bladder block the urethra. However, if the muscles relax, there may be a constant and spontaneous release of urine, otherwise incontinence. While incontinence in men can occur due to prostate adenoma, in women the problem arises for other reasons.

Statistics say that a weak bladder occurs three times more often in women than in men. This is primarily due to the fact that during pregnancy and childbirth, the muscles of the pelvis and perineum are significantly weakened and stretched. As a result internal organs As they descend, they begin to put pressure on the bladder. During the menopause, even more problems are added. Against the background of hormonal changes, the muscular sphincter weakens significantly and is no longer able to close the bladder.

A sharp and frequent urge to urinate often occurs without filling the bladder. This problem can appear with inflammatory diseases of the bladder, for example, with cystitis. Sometimes urinary incontinence occurs when the bladder is irritated. This may be the result of worries and fears.

It is quite difficult to distinguish an excited bladder from cystitis; here you need the help of a doctor. You should know that an excited bladder may be the result of chronic cystitis or another inflammatory disease of the genitourinary system.

Men encounter the problem of a weak bladder much less often and, as a rule, this pathology occurs in them as a result of an enlarged prostate gland. 60% of men over the age of 50 have benign tumors, which are prostate adenoma. The prostate gland enlarges, thereby compressing the bladder and obstructing the flow of urine.

If a man experiences a frequent urge to urinate, it means that he most likely has this pathology. Here it is already necessary to treat the diseased prostate.

Both men and women are recommended to strengthen their pelvic and perineal muscles. This will give the muscles the necessary tone. Training should include special exercises that help get rid of the feeling of an excited bladder.

Training the muscles of the pelvis and intermediary area

In order for the pelvic organs to function normally, they must first of all be anatomically correctly located. This is what determines the condition of the pelvic floor muscles, so if you have the problem of a weak bladder, it is necessary to strengthen the pelvic muscles.

In addition to the pelvic muscles, the perineal muscles should also be strengthened. You can feel them when visiting the toilet. To do this, you need to try to stop the urine output yourself. Muscle training is a fairly lengthy process. However, the results from regular training will be noticeable within three weeks. It should be noted that all exercises must be performed daily. It is recommended to rest for 3-5 minutes. after each exercise.

1. Lie on your back and relax. It is necessary to try to simultaneously tense the muscles of the pelvis and the perineum. At the same time, the abdominal (lower) muscles should also tense. Follows for 5-7 seconds. hold tension and then relax. This procedure must be repeated 5 times, while breathing should be even.
2. Lie on your back, bend your knees, and leave your feet on the floor. Maintaining general tension in the muscles of the intermediate zone, bend your knees. Hold the tension for 5-7 seconds and then relax. Repeat the exercise 5-6 times.
3. Starting position - lying on your back, legs should be extended. The left leg should be pulled towards the stomach, while the muscles of the intervening zone should be tense. Then the leg must be straightened and taken to its original position. Repeat the exercise for each leg 5 times.
4. Starting position - lying on your back, legs should be bent at the knees. For this exercise you will need a small ball. You need to hold it with your knees, then slightly lift your pelvis up, move it to the right, to the middle position and to the left. This exercise should be done 8-10 times.
5. Starting position - sitting on a chair. You should not lean on the back of the chair. Feet should be on a towel. Place your hands on your thighs and relax them. At this time, tense the muscles of the interim zone. While they are under tension, your feet should step in place. You need to rub the towel into the floor, move it with your feet back and forth. Rub the floor by moving the towel in a circle for two minutes, and then walk in place for three minutes.

Other exercises to strengthen the pelvic muscles and perineum

You can strengthen the muscles of the perineum and pelvic floor during everyday activities. So, for example, while standing in line, traveling in public transport, walking on the street, doing household chores, you can simultaneously strengthen the necessary muscles, making your bladder stronger.

1. Whenever possible, tense the muscles of the perineum as often as possible, and then relax them. The bottom of the pelvis should be slightly raised upward. This exercise will strengthen the pelvic floor muscles, and there is no need to set aside special time to perform it.
2. Tighten your perineal muscles, for example, when carrying a heavy bag. This exercise is an excellent prevention of bladder prolapse.
3. Walking on tiptoes is very useful in solving this problem. Try to control the process of urination and increase the intervals between visits to the toilet.

Often, bladder problems, especially in women, arise as a result of a variety of stressful situations. How to rid yourself of these situations and what exercises have a calming effect?

1. Starting position - lying on your stomach, muscles relaxed. In the sacrum area, lightly pull the skin with your middle, index and thumb fingers. Then you need to smooth out the resulting wrinkle in the direction of the spine. Repeat the exercise for 5-7 minutes. If the movement is performed quickly and sharply, the massage is most effective. The same massage should be performed in the lumbar area.
2. Starting position - sitting on the floor, legs pulled up to the body, feet connected to each other. Grasp your ankles with your hands, pressing your elbows lightly onto your knees, and lower them to the floor. The legs should offer resistance. You should be in this position for 6-8 seconds, after which you need to take the starting position. It is advisable to do the exercise 8-10 times.

How else can you strengthen your bladder?

Nutrition also plays a significant role in strengthening the bladder muscles. The bladder and its functioning are favorably affected by foods containing sufficient amounts of zinc (sunflower seeds, red fish, cereals, shellfish), vitamin E (green vegetables, nuts, wheat germ oil). Pumpkin seeds, any fish dishes, horsetail and lemon balm tea are very useful. First of all, nutrition should be balanced.

It is worth remembering that hot and spicy foods have a diuretic effect on the bladder. Therefore, you should limit yourself in eating such dishes. Table salt can retain fluid in the body. Salty foods eaten before bed will retain fluid and therefore relieve pressure on the bladder. It is recommended to drink as much herbal tea and water as possible throughout the day.

Following all these rules and exercises will help you get rid of the problem of urinary incontinence and strengthen your bladder.

Involuntary urination is a common problem among women, but due to the sensitivity of the situation, it is not discussed and there is little interest in what causes urinary incontinence and how to strengthen the bladder so that the body can work normally again.

Good news for you: the problem of urinary incontinence can be solved, but bad news: strengthening a weak bladder will take time and some effort. There is no miracle pill to solve the problem, but it is possible to switch to proper nutrition and perform a set of special exercises to strengthen the muscles of the bladder, which will have a beneficial effect on your health.

A delicate adult problem

Today on the agenda are problems specifically for adults. Childhood urinary incontinence is common and not hidden. In most cases, parents immediately turn to the pediatrician for help, but adult women find it quite difficult to ask for help. medical care in such cases.

Please note that this is a disease. It may be a specific illness, so there is no need to delay visiting a doctor. Nothing will stabilize on its own unless you take care of your health and try to strengthen your bladder muscles.

Let's take the first steps towards recovery and try to understand why urinary incontinence occurs, and without knowing the basics of the functioning of the bladder, this will not be possible. Look at the picture:

In a healthy state, the bladder sphincter muscles are tightly closed and urine does not flow out. In order for a person to have a bowel movement, a signal to the brain will be needed that will cause the muscles to relax. Such signals are sent by receptors located in the walls of the bladder. When it is full, a slight pressure is felt in the lower abdomen, which is a sign that you should visit the toilet.

The sphincter is like a valve. Upon completion of the act of urination, the bladder contracts, and the sphincter will reliably ensure that urine does not leak from the bladder into the urethra.

When a woman coughs, sneezes, or laughs loudly, a few drops of urine may be released involuntarily. What are the reasons for this incident? Obviously, some link in a well-coordinated mechanism (in our case, the bladder) has broken. Just a few drops, but these are already alarming notes.

The bladder muscles stop functioning normally. Most often this occurs in women after 40 years of age and every second woman suffers from the problem. Involuntary loss of urine is associated with hormonal changes during the approaching menopause, and the problem will only increase, which is why it is important to know how to strengthen a woman’s bladder when its muscles are weakening.

Causes of urinary incontinence in women

We have found that when the human body works smoothly and there are no pathological changes, the muscles of the bladder tightly block the urethra, and urine cannot flow out spontaneously. Urinary incontinence occurs when the muscles are weakened.

A male problem is most often due to one reason and this is prostate adenoma, but in women there are many more reasons for involuntary urination:

• Cystitis is a common infectious and inflammatory process that causes urge even if the bladder is not full.
• Stressful situations – as a result of anxiety, involuntary urination can also occur. No one is immune from stress, therefore, to avoid unpleasant surprises, every woman needs to know how to strengthen the bladder.
• Obesity, increased weight - extra pounds have an unfavorable effect on the functioning of the genitourinary system, causing various problems, including weakening of the muscles of the inner walls of the bladder.
• Pregnancy - during this period, the pelvic muscles begin to work differently: the internal organs descend and can put strong pressure on the bladder.
• Menopause - hormonal changes in the body occur, because of this the sphincter can no longer cope normally with its regulatory functions.

Attention! Most often, a mild degree of the disease occurs and this is a very dangerous period, since the severity of the problem is in most cases underestimated. In a short time, the problem takes on a serious form of illness, which can no longer be solved without medications and even surgery.

Don't self-medicate! Our nutritional recommendations and exercises to strengthen your bladder will help improve your well-being, but only a specialist can determine the real extent of the disease, so make an appointment with a good doctor.

A set of special exercises to strengthen the bladder

To ensure fewer unexpected situations happen in our lives, even young women need to strengthen their pelvic muscles. If you have a problem with a weak bladder, the following exercises will help you cope with it, and your life will again become high-quality and serene.

Important! Don't be lazy! Be patient and don't give up after the first week of classes. Your workout should become regular. The first results will appear only after a month, but even then you cannot stop practicing. And do not forget to tense the muscles of the perineum, abdomen and pelvis.

Exercises to strengthen the bladder can be done both at home and outside, but they will be slightly different:

1. Whenever you have a free minute and it's appropriate, tiptoe around.
2. When carrying weights, try to tense the muscles of the perineum - this will be an excellent prevention of bladder prolapse.
3. The muscles of the perineum and pelvis can also be tensed whenever possible, and this will not be noticeable to others. You can just walk, stand in line, do different things and at the same time strengthen your bladder muscles.
4. Another effective exercise is to try to go to the toilet less often and increase the intervals between urination.

Kegel exercises

There are numerous videos of Kegel exercises on the Internet. This complex for the pelvic muscles is very effective for your delicate problem, so be sure to study it.

How to eat healthy when you have a weak bladder

A balanced diet is a guarantee of health and help for anyone who is interested in how to strengthen the bladder. Its work is effectively influenced by foods high in vitamins E, A, C and zinc, so you should definitely include the following foods in your diet if you have bladder problems:

• any fish dishes and seafood;
• cereals, especially sunflower and pumpkin seeds;
• any green vegetables, but only raw;
• wheat germ oil for salads;
• nuts and dried fruits;
• lemon balm tea, herbal infusions.

1. Don't skimp on red fish. Even though this is a delicious fish, you need to allocate the budget so that salmon or trout are at least sometimes not only festive table. Thanks to the beneficial substances they contain, it strengthens nervous system, immunity, arteries become healthier, the functioning of the gastrointestinal tract, liver and, of course, the bladder improves.
2. Home-cooked meals should not be too salty, spicy or hot. Salt and spices retain fluid in the body. Spicy food is a powerful diuretic. Drinking herbal tea instead of strong black tea can help strengthen your bladder muscles.
3. Drink more regular filtered water. Minimum coffee and alcohol! Drinks with carbon dioxide irritate the bladder, so carbonated mineral and

As you can see, everything is very simple, but effective. There will definitely be results from exercise and a new way of eating, if you don’t be lazy and don’t doubt. Take care of yourself and be healthy!

A weak bladder is a fairly common problem, especially among mature and elderly women with recurrent diseases of the urinary system. A weak bladder is not a disease, but a symptom of a systemic lesion, the causes of which are very different.

Physiology of the Bladder

The bladder is a hollow muscular organ, and like any muscle, it can be relaxed or tense. In a healthy person, these two states alternate as the organ fills with urine. The volume of liquid that the bubble can hold is approximately 500-800 ml.

Regulation of the act of urination is the result of joint work:

• Muscles;
• Nerves that regulate contraction of muscle tissue;
• Sphincter.

Failure of at least one of the system components leads to urination problems. Adverse factors negatively affect both the organ’s ability to hold a normal amount of urine and the regulation of the urination process itself.

Urinary incontinence is the most common urological problem. This pathology, although not life-threatening, is very unpleasant: symptoms of organ weakness can appear in the most inopportune place and at an unexpected time. According to statistics, in Russia about half of all women and 15% of men suffer from bladder weakness and urinary incontinence.

Causes and signs of a weak bladder

In women, weakness of the urinary organ is registered 3 times more often, which is associated with anatomical features structure of the genitourinary system. The reason for the vulnerability of the female urinary organs is a shorter urethra: this increases the risk of infection of the bladder and other organs (including the kidneys).
In addition, pregnancy and childbirth have an impact on the muscle tone of the bladder. These processes lead to stretching and weakening of the muscle tissue of the perineum, as a result of which the internal organs descend and begin to put pressure on the bladder.

Other reasons for organ weakening are:

• chronic cystitis;
• hypothermia;
• recurrent pyelonephritis;
• excessive physical activity;
• menopause and hormonal changes in the body.

In men, the causes of a weakened bladder are infections and pathologies of the prostate gland. The presence of prostate adenoma (which occurs in 50% of all men over 45 years of age) interferes with the normal flow of urine by pinching the urethra.

The main symptoms of bladder weakness are an increase in the number of urges to urinate, waking up at night due to bladder overflow, and urinary incontinence.

Gymnastics to strengthen the organ

You can strengthen the bladder with the help of special exercises. Since the organ being described is a muscle, it can be subjected to regular training. More precisely, the muscles of the pelvic floor, lower abdomen and sphincter are affected, and increased tone and elasticity of these areas of muscle tissue inevitably leads to strengthening of the bladder. It is important, of course, to observe moderation: these exercises can be practiced only after consultation with a urologist.

Special techniques have been developed for women and men to strengthen the pelvic floor and abdominal muscles at home.

Here are some of the most effective exercises that should be done daily for a month:

1. Relaxation and retraction of the perineal muscles: you can perform this exercise at any convenient opportunity. Tension of the perineal muscles should last for approximately 3 seconds, followed by relaxation and rest. You can do this exercise several times a day.
2. From a supine position, raise your left leg 90 degrees, hold in this position for 5 seconds, then switch legs.
3. From a sitting position with your legs extended and your palms placed on your knees, try to reach your feet with your fingers: you should fix the maximum stretch for a few seconds.
4. Lie on your back and hold a ball between your knees. Slowly lift your pelvis up, then move your pelvis to the right, then to the left. Repeat several times;
5. Walking on tiptoes: Doing this exercise is extremely useful for strengthening the abdominal muscles.

When performing exercises, it is important to breathe evenly - this is the only way to maintain the necessary muscle tension in the areas being strengthened. After about 3 weeks of doing this simple set of exercises, the symptoms of a weak bladder will begin to subside, but for lasting results you should continue to do the exercises.

Lifestyle correction

It is also necessary to make adjustments to lifestyle and nutrition. To do this, follow a few simple recommendations:

• Eliminate carbonated drinks, coffee, and alcohol from your diet, which are diuretics (diuretics);
• Stabilize weight by reducing the consumption of “fast” carbohydrates and fats;
• Men should eat foods high in zinc (they have a beneficial effect on the prostate and urinary organs);
• Quit smoking (if this habit occurs).

There are also some medications to strengthen the muscle tone of the bladder: they are prescribed by the doctor after a diagnostic examination.

In advanced cases, radical surgical methods are practiced to eliminate both the symptoms and causes of dysfunction of the organ being described.