Training to combat urinary incontinence can be Kegel workouts or hypopressive workouts, which are a great way to work and strengthen pelvic floor muscles as well as the muscles of urethral sphincters.
To be able to control urinary incontinence only with these exercises, it is necessary to perform each contraction correctly every day, solving the problem. Some people take longer to recover than others, however, in about 1 month you can see the results, but the duration of treatment can vary from 6 months to 1 year.
- These exercises can be performed in cases of urinary incontinence in both women and men.
- Learn how to identify urinary incontinence in men.
Kegel exercises aim to combat involuntary urine loss in both men and women, which tones and strengthens the muscles of the pelvic region and increases blood circulation in the area.
To perform Kegel exercises correctly it is necessary to first identify the pelvic floor muscle or perineal muscle, in order to vaccinate the bladder and stop the urinic drainage it is possible to identify the muscle used in the process, it is important to start training properly:
After about 15 days to 1 month, progress can be made making exercise more difficult, for this it is necessary to contain each contraction for 10 more seconds, the whole series consists of having at least 20 contractions, in 2 different moments. day, for example, in the morning and late afternoon, for example.
While it’s a simple exercise that can be done anytime, anywhere, the right thing to do is to choose a time of day to dedicate to it, as it’s easier to complete the series to the end.
This exercise can be done sitting, with the sides of the cake, but to begin with it is easier to do it side by side, with practice it is normal to want to accelerate contractions, but they should not happen, because ideally each contraction is well controlled so that the expected effect is maintained.
Hypopressive exercises allow you to “suck” the muscles of the perineum, reposition and strengthen the ligaments that support it, which is very useful to combat urinary incontinence. In addition, this type of exercise also helps control fecal incontinence and prevent uterine prolapse.
In order to have hypopressive gymnastics to treat involuntary urine loss, you need to:
However, the belly should also contract the muscles of the perineum, taking all organs to the maximum and maximum, as you would like everyone to stay behind the coasts.
It is important that these exercises are always performed with a vaccine to prevent cystitis or inflammation of the vein due to the accumulation of microorganisms inside, the purpose of these exercises is to restore muscle tone and the strength of the pelvic floor to the perineum. avoiding the loss of orine, thus improving intimate contact.
Some tips that could help improve this condition
In case you want to eat these foods, you should be in a corner and not often, also remember that despite urinary incontinence it is important to consume water, as it is vital for many functional functions of the body.