The exercises indicated to combat urinary incontinence are Kegel exercises or hypopressive exercises, which are a great way to strengthen the pelvic floor musculature, also improving the function of urinal sphincters.
To be able to control urinary incontinence simply by performing these exercises, it is necessary to perform the contractions correctly, every day, until the problem is completely resolved. Although some people take longer than others to recover, in about 1 month it is possible to observe the results, however, the full treatment time can range from about 6 months to 1 year.
- These exercises may be performed in cases of female or male urinary incontinence.
- Learn how to identify urinary incontinence in men.
Kegel exercises are indicated for urinary incontinence by helping to strengthen the muscles of the pelvic area and increase blood circulation in the area.
To perform Kegel exercises correctly, you must first identify the perineal muscle. This requires emptying the bladder, disrupting the flow of urine, trying to identify the muscle that is used in the process. Then, to start the exercises correctly, it’s important to:
After about 15 days to 1 month, progress can be made, making exercise difficult. To do this, simply hold each contraction for about 10 seconds. The entire series consists of having at least 20 sustained contractions, at 2 different times of the day, for example in the morning and late afternoon.
While it’s a simple exercise that can be done anytime, anywhere, it’s ideal to leave a moment of the day to do so, as it makes it easier to perform the series to the end.
This exercise can be done sitting, lying down or standing, but to begin with, it’s easier to start lying down. With practice it is normal to want to contract faster, but this should not happen, because ideally each contraction is well controlled so that it has the expected effect.
Watch the video below to better understand how to do these exercises
Hypopressive gymnastics allows to “suck” the perineal muscles upwards, reposition the bladder and strengthen the ligaments that support it, being of great use to combat urinary incontinence. In addition, this type of exercise also helps control fecal incontinence and prevent uterine prolapse.
To do hypopressive gymnastics to treat involuntary urine loss, you need to:
During this “aspiration” of the belly, the perineum muscles should also contract, lifting as much as possible all organs in and up, as if the person wanted everyone to stay behind the ribs.
It is important that these exercises are always performed with an empty bladder, to avoid cystitis, which is an inflammation of the bladder caused by the accumulation of microorganisms inside. The purpose of these exercises is to restore muscle tone and strength of the perineum and the entire pelvic floor, preventing urine loss or even improving intimate contact.
See also the video below and discover 7 tips for stopping urinary incontinence: