SOS! Prolapse of internal organs: helping ourselves at the first call of the body!

Features of the structure of female genital organs after 50

Doctors call urinary incontinence incontinence and divide it into three types:

• Stress incontinence. Possible only in the presence of increased intra-abdominal pressure caused by lifting weights, playing sports, sexual intercourse, sneezing, laughing or coughing.
• Urgent urinary incontinence. It suggests an unbearable urge to urinate, such that a woman may sometimes not have time to run to the toilet. But the bladder may be half empty.
• Mixed form of incontinence. Here the symptoms of the first two forms of incontinence are combined.

Any type of incontinence is always a great stress and worry for a woman and the cause of many pathologies.

If Kegel exercises are performed constantly, and not from time to time, then you can achieve impressive results. Here they are:

1. Normalization of blood circulation in the pelvic organs.
2. Increased tone of the perineal muscles (men), vaginal muscles (women).
3. Getting rid of incontinence.
4. Treatment of prolapse of the vaginal walls and pelvic floor muscles.
5. Strengthening sexual health - increasing libido and prolonging erection.

Women can count on preparing the body for an easy birth, reducing the likelihood of ruptures, and rapid postpartum recovery.

In addition, representatives of the fair sex can thus reduce and smooth out the negative manifestations of menopause.

So, both sexes can rejuvenate their body.

The Kegel technique is a unique and effective method of preventing diseases of the genital area without the use of drugs. In addition, regular exercise has a positive effect on overall health.

Expert opinion

Alexey Glotov

Master of Sports in Powerlifting

Correct execution of the Kegel complex allows you to activate the muscles that are responsible for emptying the bladder.

Exercises should not be performed mechanically, but only consciously, having an idea of ​​which muscles should be performed - only then will the exercises be useful. To properly feel the pelvic muscles (internal):

• Men, when emptying their bladder, need to try to hold the stream naturally, using the sphincter (locking device), which will help to feel exactly the right muscles.
• Women can insert a finger inside the vagina and try to squeeze it with internal efforts. Grip strength is an indicator of the development of the pelvic muscles. This way you can tighten the muscles of such an important
• In addition, you can relax and tense these muscles, emptying the bladder, evenly and rhythmically.

Expert opinion

Alexey Glotov

Master of Sports in Powerlifting

Before performing the Kegel complex, you should empty your bladder and intestines to avoid the risk of inflammation of the canal, as well as the development of infectious processes in the genitourinary system.

You should also know that you should not do these exercises while in a hot bath - already dilated blood vessels can cause a jump in blood pressure.

Now about the rules for performing Kegel exercises:

1. You cannot start exercising with a heavy load - these should increase gradually, with increasing muscle training.
2. If the exercises seem too easy, the load needs to be increased at a faster pace.
3. It is not recommended to do more than 30 repetitions at a time.
4. There is no need to skip classes - this will not improve the result.
5. When tracking positive dynamics, you should not stop these trainings - this is fraught with loss of progress. You can only reduce the load.
6. The pelvic muscles should be under control - do not use the buttocks and thighs.
7. Muscle contraction should occur rhythmically and fairly quickly.

When performing the complex, you need to take into account the following: straining the muscles, do a three-second fixation, and then relax them, still leaving a slight tension - also for 3 seconds.

Expert opinion

Alexey Glotov

Master of Sports in Powerlifting

When performing the complex, it is necessary to follow the technique of its implementation, since if there are still violations in this regard, then positive dynamics cannot be achieved.

Contraindications

There are contraindications, since gymnastics is not safe for everyone. Here they are:

• Recent abdominal surgery.
• All types of tumors on the prostate gland.
• Inflammation of the pelvic organs.
• Acute infectious process.
• Cardiovascular exacerbations.
• Pelvic organ prolapse at the last stage.
• Previous perineal trauma or surgery.
• Haemorrhoids.

If the listed contraindications are absent, then the exercises are completely safe.

Expert opinion

Alexey Glotov

Master of Sports in Powerlifting

You cannot start exercising without consulting a doctor!

Upon reaching a certain age, the tissues of each person begin to lose their elasticity and strength. The peculiarity of the female skeleton causes a lot of pressure on the pelvic muscles, which, like a hammock, hold all the insides on themselves.

By performing special exercises for 10-20 minutes a day, women increase the strength of this support, which will allow them to maintain health longer. The functioning of the circulatory and nervous systems also improves, which helps normalize hormonal levels. Conscientious implementation of all recommendations allows you to improve your immunity and improve your mood.

Kegel exercises are recommended for:

• treatment and prevention of incontinence;
• preparation for childbirth and recovery after;
• combating the symptoms of hemorrhoids;
• maintaining the uterus if it has prolapsed;
• after operations in the groin area.

We must not forget about contraindications to performing exercises, which include:

• the presence of inflammatory reactions;
• suspicion of cancer.

With the onset of 50 years, most women experience menopause. It is associated with insufficient amounts of the hormone estrogen. The body rebuilds itself and stops producing viable eggs.

Therefore, with an increase in blood supply and improvement of nerve connections in the groin area, the onset of this moment is delayed. Thanks to this, aging slows down, and the strength and desire to carry out daily activities appears.

To start performing Kegel exercises for women at home when the uterus has prolapsed, no special conditions are needed. All you need is a gymnastics mat, a special neck cushion and clothes in which you are comfortable to exercise. While performing the exercises, you can lie on your back or stomach. Some people find it more convenient to control muscle contractions in a sitting position.

Consider the following recommendations:

• It is recommended to perform the exercises several times during the day.
• The increase in loads, intensity, duration and amplitude occurs gradually.
• You need to breathe calmly, holding your exhalation a little.
• Monitor the condition of your abdominal and buttock muscles.
• Keep your stomach relaxed so it can take part in breathing. The navel can be kept motionless.
• The muscles of the legs and buttocks should not be overly tense when working with the pelvic floor.

At first, you may not understand the difference in the work of different muscles in the perineal area. But after some time, you will be able to achieve specific muscles to achieve the desired result.

Exercises according to Yunusov

Since the uterus is held in the correct position by muscles and ligaments, it is natural to start strengthening them.

Indications

They are required if the following conditions exist.

• Uterine prolapse of any origin.
• Postpartum period.
• Urinary incontinence, especially age-related.
• Frigidity and lack of orgasm. At its core, it represents muscle contractions, and therefore requires muscle development. Their weak tone can be effectively eliminated by practicing Kegel exercises, but exercises must be systematic.

Contraindications

It is prohibited to perform exercises in complicated cases.

• Uterine prolapse of the third and fourth stages - these conditions are corrected only through surgical intervention.
• Postoperative period.
• Painful menstruation.
• Exacerbation of the disease.

The set of exercises is aimed at strengthening the pelvic area by improving the condition of its muscles. It's more like charging.

Gymnastics according to Yunusov for uterine prolapse is recognized as no less effective than Kegel exercises. Its advantage is that in addition to restoring the tone of the uterus, exercises help strengthen the sphincters of the bladder and rectum. Exercise also strengthens the abs and normalizes the quality of sexual life.

1. Circular bends of the body, in which you need to reach with your left hand to your right leg and vice versa. This exercise allows you not only to prevent uterine prolapse, but also to strengthen your abs.

2. Circular rotations of the pelvis. You need to perform this exercise as hard as possible.

3. Spring squats. With them, the vaginal muscles are used to the maximum.

4. Alternate turns of the body, first to the right, then to the left.

5. Bringing the knees towards each other, squeezing the muscles of the perineum and relaxing them.

6. Body rolls while lying on your back.

7. Inward rotation of the legs with compression of the perineal muscles, outward rotation of the legs and relaxation of these muscles.

8. Exercise “bicycle”. Lying on your back, imitate riding a bicycle with your legs. You need to twist your legs slowly to create the necessary load on the abs and leg muscles.

9. Isometric tension of the muscles of the perineum, lower leg and thigh.

Exercises for prolapse of the uterus according to Yunusov will be quite effective. Exercises can strengthen the sphincter and rectum and restore tone. Exercises can be done at any convenient time; all Yunusov’s exercises are performed 10 times:

• circular bends, in which the left hand should reach towards the right leg and vice versa;
• rotation of the pelvis;
• exercise bike;
• rolls in a lying position (performed on the back);
• springy squats (it is very important not to put unnecessary stress on the abs).

Causes of uterine prolapse

Prolapse of the uterus is characterized by displacement of the genital organs. This is diagnosed as prolapse. There are also more serious disorders, for example, prolapse of the uterus from the perineum - uterocele.

The main reasons for this problem may be the following:

• Strong physical activity;
• Suffering injuries and operations on the genital organs;
• Developmental disorders of organs in the pelvic area;
• Complicated or multiple births;
• Excess weight, bronchitis, constipation.

All these factors provoke a decrease in the tone of the pelvic floor and stretching of the uterine ligaments.

In addition to regular monitoring by a gynecologist, you should consult a urologist and proctologist. Timely diagnosis will make it possible to prevent pain and carry out the necessary therapy without surgery.

The uterus prolapses when the genitals are displaced. In diagnostic language this is called prolapse. This happens especially often in women whose age has exceeded 50 - in about half of the cases. Sometimes it even requires surgery.

More serious cases, such as when the uterus prolapses from the perineum, are diagnosed as uterocele. Causes:

• Excessive physical activity.
• Previous genital surgeries.
• Injuries.
• Pathology of development of the pelvic organs.
• Frequent childbirth.
• Complications.
• Overweight.
• Constipation.
• Bronchitis.

These factors provoke a decrease in the tone of the pelvic floor muscles, as well as stretching of the uterine ligaments.

Expert opinion

Alexey Glotov

Master of Sports in Powerlifting

You should not limit yourself to just regular observations with a gynecologist - you also need consultations with a proctologist and urologist. Timely diagnosis allows not only to prevent pain, but also to undergo the necessary therapy, avoiding surgery.

The creator of this gymnastics is gynecologist Arnold Kegel, who, while in gynecological practice in the distant forties of the last century, developed this technique for women in labor suffering from incontinence. The exercises he developed became widely known and gained popularity due to the fact that they strengthen the necessary muscles - this is very necessary for various diseases. The main purpose of the exercises:

1. Strengthening the muscles of the vagina, as well as the anus.
2. Correct fixation of the reproductive system organs.
3. Improved blood circulation.
4. Saturation of tissues with useful substances.
5. Strengthening the abdominal press (lower part), which entails positive transformations - improves intestinal function and normalizes intra-abdominal pressure.

Expert opinion

Alexey Glotov

Master of Sports in Powerlifting

The complex has a positive effect on postpartum uterine contractions.

The impact of the technique is complex, and thanks to it you can achieve very impressive results:

• Improve your pelvic floor muscles.
• Restore tone to the urethra, rectum and vagina.
• Improve core muscle tone.
• Give strength to the muscle bundles of the vagina - circular and longitudinal.

Complex therapy gives long-term and lasting results. Very familiar exercises are involved: “swallow”, “bicycle”, etc. They help very well to tense the muscles of the perineum.

Expert opinion

Alexey Glotov

Master of Sports in Powerlifting

Sometimes when making a request in a search engine, people write “Hegel’s Exercises” - this is a mistake, since the great philosopher Hegel had nothing to do with gynecology.

Urinary incontinence in women can occur for a variety of reasons, most of which are still associated with overwork and nervous tension. Its types:

1. One of the causes of stress incontinence is a difficult birth with injuries, because this can rupture not only the tissue of the perineum, but also stretch the pelvic floor muscles.
2. Another provoking cause of stress incontinence is excess weight.
3. Gynecological operations. Removing tumors on the ovaries, uterus, cysts can also lead to the same disease.
4. Climax. Due to hormonal changes, the sphincter weakens. The reason is insufficient muscle elasticity. They weaken with age.
5. Anatomical features of a woman’s body. It is common knowledge that women are more susceptible to stress incontinence than men. This is explained by the significant difference in the length of the canal - the length of the female canal is up to 4 cm, while that of the male is up to 30 cm. The width is up to 10 and up to 7, respectively. This is why strong pelvic floor muscles are necessary for women, because due to the short and wide channel, urine can flow out involuntarily.
6. Urgent urinary incontinence. The cause may be an overactive bladder or neurogenic bladder syndrome. Unforeseen situations in this regard occur in women even when she, not knowing her problem, consciously limits her water consumption, believing that this is the problem. This type of incontinence forces a woman to stay close to the bathroom in order to visit it once every one and a half to two hours - such is the regularity of the urge in this case. The cause may be neurological and associated with a stroke, spinal injury or traumatic brain injury. The cause may also be a genitourinary infection, after treatment of which the problem will go away forever.
7. Mixed incontinence. Combines stress incontinence and urgency.

Contraindications

General contraindications:

• inflammatory and infectious diseases with high fever;
• acute period of illness;
• malignant tumors;
• psychical deviations;
• acute thrombosis, embolism, circulatory disorders;
• bleeding, significant pain, negative ECG dynamics.

Exercise therapy is temporarily contraindicated during exacerbation and complications of chronic diseases, vascular crisis, and cardiac arrhythmias.

Exercises should be carried out with caution in cases of severe osteoporosis in the elderly, after fractures, or aortic aneurysm (thoracic or abdominal).

https://youtu.be/i9pAFifebwo

Kegel exercises for uterine prolapse

The famous gynecologist Arnold Kegel practiced in the forties of the last century and developed his own technique, which made it possible to maintain effective control over the functioning of the bladder. Another advantage is that classes can be carried out at home, and if they are carried out correctly, then a positive result is visible after just a few classes.

The complex is intended for both women and men who experience incontinence for a variety of reasons.

Expert opinion

Alexey Glotov

Master of Sports in Powerlifting

It’s worth mentioning right away that the method was originally intended for women, but then it turned out that it is also useful for men.

The technique saved many from surgery and helped improve the health of the genitourinary system. These exercises train the muscles of the perineum and pelvis.

The question is not idle, since most patients, especially women - and not only those over 50 - have encountered this problem. They may experience this after childbirth or surgery at any age.

A similar problem occurs in men - it is called enuresis. Incontinence can occur during the day (less often) and at night. This mainly happens after suffering psychological trauma.

The essence of the technique

There are many methods for treating urinary incontinence, but there is no single method. Therapy largely depends on the stage of advanced disease, as well as on the reasons that provoked it.

For enuresis, for example, doctors advise starting treatment with Kegel exercises - it is the safest and most effective for recovery.

Urination is controlled by the pelvic muscles, which are subject to signals coming from the brain. And if a failure occurs at some stage, urine flows out spontaneously. This happens due to weakening of the pelvic muscles.

Because the Hegel complex works the pelvic muscles, the result is that people can regain bladder control. The exercises themselves do not take much time and are easy to perform. There is one “but”: you need to do Kegel exercises regularly, unless, of course, there are contraindications.

The principle of exercise is to consistently compress and relax the muscles that are responsible for urination. At first, the compression interval is no more than 3 seconds, but it needs to be increased little by little until it reaches 20 seconds. While doing this, you need to strain your muscles to the maximum, trying to fix this tension. The relaxation itself should be smooth and amount to the same period of time that was spent on compression.

Gymnastics for uterine prolapse got its name from its creator, Arnold Kegel, who, while conducting gynecological practice in the 40s of the last century, created exercises for incontinent women in labor. Afterwards, they gained popularity due to their ability to strengthen muscles, which is useful for many diseases.

Kegel exercises for uterine prolapse help strengthen the muscles of the vagina and anus. In addition to restoring muscle tone, as well as fixing the components of the reproductive system in the correct position, gymnastics improves blood circulation and saturates tissues with useful substances.

In addition to the pelvis and vagina, the lower abdominals are also strengthened. This helps normalize intra-abdominal pressure and improve bowel function. Due to the correct state of the pelvis, the position of the uterus and a number of other organs is normalized. It is useful to perform exercises to contract the uterus after childbirth.

Due to the complex effect on various muscle groups, exercises for uterine prolapse help achieve the following results:

• Increase the tone of the muscles of the torso corset.
• Give strength to the longitudinal and circular muscle bundles of the vagina.
• Strengthen the pelvic floor muscles.
• Restore tone to the vagina, urethra and rectum.

To obtain long-term and lasting results, therapy must be comprehensive. You can supplement gymnastics with exercises familiar from childhood, such as “Bicycle”, “Boat”, “Swallow”, and lying leg swings. They help to forcefully tighten the muscles of the perineum.

https://www.youtube.com/watch?v=v5c0OjZ_Y5g

At first, the exercises are performed several times a week, then daily, and in the end you can achieve significant improvements in health.

Yoga

A large number of gynecologists and other specialists dealing with the problem of prolapse of the uterus and vaginal walls are of the opinion that a type of physical activity such as yoga is quite effective in the complex treatment of genital prolapse.

However, before heading to yoga classes, you need to know which asanas you can do during uterine prolapse, and which ones you should avoid doing.

Only with a responsible attitude towards yoga can you achieve good results. Regular training is necessary, it is advisable to practice the exercises every day. When the exercises are performed correctly, the pelvic floor muscles are stabilized and muscle function is gradually normalized.

If it is not possible to go to a professional for classes, and it is not clear what yoga looks like during uterine prolapse, video materials can help.

Allowed asanas: “bent candle” - “viparita karani”, “naukasana”, “mula bandha”, “uddiyana bandha”, “maha bandha” and some others.

Among the asanas not recommended by specialists for uterine prolapse are “uthasana”, “chopping wood”, “crow walk”, “namaskarasana” and others, which put significant pressure on the lower abdomen and increase intra-abdominal pressure.

Treatment options

Treatment should be carried out only after the exact cause of incontinence has been determined. Causes:

• Hormonal imbalances.
• Postpartum complications.
• Tumor diseases.
• Genital tract infections.

If any are present, then training the pelvic floor muscles, of course, will not eliminate the problem itself.

Non-drug and non-surgical methods:

1. Strengthening the pelvic floor muscles through special exercises.
2. Physiotherapy.
3. Bladder training.

How to train your bladder? The training should be carried out according to a urination plan that has yet to be learned, and it is difficult to do without consulting a doctor - at least at first.

As for the intervals between urinations, they need to be increased little by little. Women suffering from urinary incontinence develop the following habit over time: going to the bathroom at the slightest urge, when a full bladder is out of the question - just in case and at the first opportunity to visit the toilet, as if “in reserve” or something. Each of them is afraid to wet themselves in public, or without witnesses - both cases are an unpleasant embarrassment for the patient.

So, it is absolutely necessary to increase these intervals, following the drawn up plan, lengthening them weekly by 30 minutes, thus achieving a duration of up to 3.5 hours.

So you need to develop a new useful habit. Such training can be supported by drug therapy for 3 months, just like the training program itself.

We should not discount pelvic floor training, which deserves no less attention. It should be remembered that if these muscles are trained, then this is a huge plus in the treatment of incontinence. However, a very low percentage of women of all ages do this, and in vain. Either ignorance or banal laziness and a frivolous attitude towards one’s own health interferes.

Physiotherapy, which strengthens muscles and ensures better elasticity of ligaments, improves blood supply to the pelvic organs, cannot be ignored. What methods of physiotherapy are used in this case:

• Warming up.
• Microcurrents.
• Electromagnetic pulses.

Medication methods are effectively applicable for urgent-type incontinence. In this case, the woman is prescribed antidepressants and antispasmodics. Driptan, a drug for the treatment of incontinence, has proven itself especially well. Its action:

1. Relaxes the bladder muscles.
2. Successfully extinguishes impulses of the nervous system leading to urges.

As a result, under the influence of this drug, the bladder becomes relaxed, increased in volume, and the urge, which women could not do anything about before, visits the bathroom less often. The maximum effect of taking it occurs within a month after starting treatment.

Expert opinion

Alexey Glotov

Master of Sports in Powerlifting

In any case, the dose of the drug is prescribed by the doctor - you should not make the decision yourself.

More methods and recommendations:

• Surgical intervention. This last resort is applicable when there is a stress form of urinary incontinence, but sometimes this happens when an urgent form is identified. In total, there are about 250 surgical methods for eliminating stress incontinence.
• The importance of hygiene. The quality of life of patients with incontinence is improved by special urological pads that absorb moisture well and eliminate unpleasant odor. Quality pads should be able to retain secretions and keep the surface dry to avoid skin irritation. In addition, anatomical compliance and bacterial safety must be present.

You cannot put off visiting a doctor before using these pads - you must first undergo an examination.

Signs of weakened vaginal muscles

There are certain symptoms that indicate that this muscle group has lost its elasticity. These include:

• disruption of the functioning of organs located in the pelvic area (rectum, bladder). This is expressed in urinary and fecal incontinence;
• lack of former sensations during sexual intercourse, pain during intimacy;
• the appearance of a lumen in the genital fissure, which is accompanied by dryness in the genitals, burning or itching;
• disturbance of the microflora of the urethra and vagina. They are expressed in the form of whitish discharge that has an unpleasant odor, while the woman does not have any infectious diseases of the genitourinary organs;
• prolapse of the walls of the uterus and vagina. Most often they are determined during a gynecological examination;
• gradual weakening of sexual desire.

Exercises for prolapse of the uterus and vaginal walls: complex

The set of exercises for prolapse of the vaginal walls and prolapse of the uterus includes 11 exercises, and women should not be afraid of serious physical activity to perform it - there simply are none.

The principle of implementation is as follows: alternate fixed tension of the intimate muscles with their relaxation. As for tension, it is achieved by pulling the muscles inward and holding them for up to half a minute. The complex itself is shown below.

"Elevator"

Performed lying on the floor, on your back. The knees are bent and the eyes are closed. The vaginal muscles need to be worked out in stages, starting from the bottom, gradually moving up. The tension of these is carried out in steps - akin to the movement of an elevator. Each “floor” of intimate muscles is characterized by pauses of up to 10 seconds.

Since the tension is maximum, each area is toned. When going up, you need to start relaxing, lowering the vagina in waves to the lower segment. Everything may not work out right away, but over time the woman will be able to more accurately analyze sensations and perform the exercise correctly.

"Bag"

Trains the muscles of the vagina, perineum, thighs. It should be done standing with your feet wider than your shoulders apart. Here you need to imagine that there is a very heavy bag on the floor between them. The task of the training woman is to grab and lift this “bag” by the long handles with the vaginal muscles. How to do it:

• Squat down, keeping your back straight.
• There should be a right angle in the knees - fixation in a few seconds.
• Spread your legs a little wider. Here you need to make an attempt to grab the “bag” with the vaginal muscles and then keep them tense. This is followed by a smooth rise and fall to the starting position.

This is done several times, and each time you need to go lower. Each approach is 10 seconds.

This is the basis of the complex, and if there are more serious problems, then additional exercises need to be done.

Additional exercises are not a reason for amateur performance; they are selected and permitted by the doctor. Here they are:

1. Pushing out. Lying on your back, spread your bent legs to the side on the floor. Your hands should be on your lower abdomen. This is how you need to imitate pushing. The exercise is relevant in the initial stages of the disease.
2. Flashing. Lying on your back, strain the muscles of the anus and vagina. Each contraction lasts 5 seconds. However, this training can be performed both sitting and standing. Up to half a thousand such reductions can be performed per day. It is especially useful after childbirth, as it helps improve the health of the genital tract.
3. All muscles. Lying on your back, knees bent. This is how the perineum, anus and urinary system are actively tensed. The tension should be held for up to 60 seconds. If your physical condition does not yet allow you to do this, then the fixation time can be reduced. Effective when the anterior wall of the uterus is lowered.
4. SOS. You need to contract the muscles rhythmically, adhering to the tempo that Morse code can set. The first 3 presses should be done quickly and intensely, and then 3 long contractions follow, then again 3 fast ones. The session should be repeated 10 times without taking breaks.
5. Lighthouse. Lying down, you need to spread your legs wider than your shoulders, while your knees are bent. Do it on a count: 1 - strongly contract the perineum and vagina, at 2-6 there is a leisurely relaxation, at 7-9 there is an imitation of pushing, at 10 - return to the starting position. There is a contraindication - it can be done only a month after an abortion and a month and a half after childbirth. Do not practice if there are significant impairments.
6. Cat. Here you should pay special attention to breathing. As you inhale, you need to pull in your stomach and arch your back. Retract the perineal muscles, hold for 10 seconds, and then relax. Within 5 repetitions per approach.
7. Bridge. Lying down. When exhaling, you need to raise your back, your ankles pressed to your buttocks, while simultaneously drawing in the muscles of the perineum, tensioning the vagina and abdomen. 5 reps per set.
8. Applause. Lying down again, feet moved towards the buttocks. By clapping your hands, work synchronously with the vaginal muscles. For three minutes you need to perform compressions, alternating fast and slow.
9. Butterfly. Sitting on the mat, focus on your hands from behind. Bend your knees and move your feet as close to the perineum as possible. Then spread your legs. As you exhale, retract the perineum. Inhaling, return to the starting position.

Expert opinion

Alexey Glotov

Master of Sports in Powerlifting

With degrees 3 and 4 of descent, you cannot perform “Butterfly”, “Pushes”, “Beacon”. If you have prolapse, you don’t need to work on your abs, jump, run or ride a bike.

It will be even better if you use photo and video materials when performing such gymnastics - it’s easier to master the technique.

Wumbuilding

Vumbildig is now very popular - a technique that allows you to develop the muscles of the vagina, and even make them manageable. As it turned out, it was Kegel who, without suspecting it, became the founder of the technique. Vumbuilding is based on his idea that all women, without exception, should develop their pelvic floor muscles in order to eliminate the problem of urinary incontinence, and when a child is born, help the fetus move more actively through the vagina.

In the CIS countries and Ukraine, the exercises were revised by V. Muranivsky, who introduced this new term. He believed that the Kegel complex could only help develop the vaginal muscles at the entrance, but in his opinion, it was necessary to train the entire canal.

The abbreviation “VUM” itself from V. Muranivsky means the following: vaginally controlled muscles. That is, he believed that the vagina has muscles, which are rings located one after the other, which make up the vaginal canal. Muranivsky was seriously interested in studying various kinds of sexual practices of the East, but he was still not deeply privy to understanding this aspect, so he interpreted the knowledge taken from there literally, often using inaccurate translations.

As for the “rings” mentioned in the works of Manteca Chia, he misinterpreted this, basing his own theory on this.

In addition, he invented a certain simulator, calling it “pneumatic TP” - this balloon was placed in the vagina and showed (measured) the full power of compression of the “vaginal rings”.

Without sufficient knowledge of female anatomy (as well as medical education), he made many erroneous conclusions, and his manipulations with the simulator posed a danger to women's health.

This is the opinion. Based on this, the practice spread by leaps and bounds, and his students themselves taught other women.

For what? Yes, the fact is that the question is not idle and many girls want to master techniques that improve their sex life, having learned, as they believe, the secrets of geishas and other oriental beauties, wise with powerful sexual experience. There are special courses, which, by the way, are very expensive.

Expert opinion

Alexey Glotov

Master of Sports in Powerlifting

The name itself often scares off women who believe that wumbling is a section of bodybuilding or something like that.

By and large, although these muscles are uncontrollable, the intimate muscles, being in developed form, play an important role in sex.

In addition, these muscles make it easier to give birth to a child.

What wumbling actually gives:

• Develops erogenous zones and makes it possible to achieve vaginal orgasm.
• Prepares for childbirth, and also speeds up and facilitates recovery after it. It is important that it makes it possible to reduce vaginal volume.
• It prevents urinary incontinence, uterine prolapse, and prolapse.
• Increases blood circulation in tissues - this has a positive effect on the vaginal mucosa and normalizes the secretion of natural lubrication. And the flow of blood to the ovarian area gives them the opportunity to secrete the required amount of hormones until old age, postponing menopause. This eliminates the premature development of stagnation - fibroids, polyps, inflammation.

Imbuilding vumbilding – what is the difference?

Imbuilding trains:

1. Striated muscles.
2. Pubic-coccygeal.
3. Bulbous-smoky.

The vaginal canal consists of: the upper part of the striated muscles and the lower. As for wumbling, his training does not cover the lower part, which supports the internal organs by 70%. But women give birth, bear children, walk in heels, and even after forty years, muscle mass begins to fall. Conclusion: the lower muscles need to be trained!

Vumbuilding only trains the top. It is not possible to consciously squeeze the upper part of the vagina. While doing wumbling, a woman creates pressure from the lower part of the abs and the respiratory diaphragm, that is, she pushes. If these muscles are weak, then when straining, the vaginal muscles move down.

The author of the imbuilding is a student of Muranivsky, his name is Yuri Kornev. He made some changes to his teacher's theory, using modern physiological and anatomical knowledge, putting forward his own point of view that there were no VUMs and Kegel exercises were misinterpreted. Kornev, having revised his teacher’s methodology, gave a rationale for each exercise and clarified their sequence. The scientist paid special attention to preparing the body before exercise and the safety of those with TP.

Nowadays, both schools represented exist and have their adherents, if not fans.

Imbuilding involves the use of some training aids. In addition to performing simple and necessary exercises, there is also such a method - using simulators. Their types:

• Kegel balls. These balls are simulators in the form of a 30 mm egg made of safe polymers. Using the ball is very simple - it is inserted into the vagina and the muscles are squeezed and unclenched. This way you can effectively carry out treatment at home by doing exercises to narrow the vagina.
• Laser simulator. This is a kind of rod, at one end of which a small ball is attached, and at the opposite end there is a laser pointer. The ball is placed in the vagina, and the legs are positioned so that the laser does not come into contact with them. Afterwards, the same squeezing and unclenching is performed, and the laser point, when performed correctly, rises up and down. This is a kind of exercise to tighten and strengthen intimate muscles. The amplitude of movement of the laser point increases over time to 1.5 m. This type of exercise is recommended after childbirth. This relieves incontinence and restores the body.
• Pneumatic simulator. The most perfect device among all others.