How do I train the right muscles?
Before you begin with your pelvic floor training, it is important to recognize the right muscle area. Following exercise:
- Pinch the sphincter together as if you wanted to stop the urinary stream.
- When you have the right muscles together, feel a slight uplift of the muscles up and in under the pelvis.
- Other parts of the body (buttocks, abdomen, inner thighs) should not be moved.
Right muscle recognized? Then it can go:
- Tighten the muscles as much as possible without using other muscle parts. Repeat up to 10 times.
- Try to tense the muscles for 6-8 seconds each.
- Perform the exercises 3 times a day.
More intensive pelvic floor training:
- Contract muscles for 8 seconds. Afterwards try to close the muscles with 3-4 times, rapid contraction even further.
Why train the pelvic floor muscles?
The pelvic floor muscles lie on the inside of the pelvis. They surround the urethra, vagina and intestinal opening and control the openings together with the sphincter muscles. They also ensure the correct position of the urethra. If these muscles are too flaccid, the urethra may decrease on exertion and uncontrolled loss of urine occurs.
A strong musculature closely surrounds the bladder outlet.
Weakened muscles can not prevent the sinking of the urethra. These muscles can be specifically trained and strengthened. The training is efficient, has no side effects and lasts no more than fifteen minutes daily.
What can I do to prevent bladder weakness?
In a word, bladder weakness is the inability to control the urge to urinate. In small or large quantities of urine goes off without you can prevent it. This can have many causes. And you are not alone: In Germany, 6 million people suffer from it. The most common form is stress incontinence. Do you know that too? Coughing, laughing, sneezing, lifting heavy objects, or other physical exertion causes involuntary urination without you feeling the urge to go to the toilet. But you can do something about it. Very easy even: with pelvic floor training.
Exercises for the pelvic floor
There are different postures to help you exercise your pelvic floor muscles. Just choose the position where you can best tense the pelvic floor muscles without using other muscles.
Can anyone do that?
Yes. It is never too late to start with pelvic floor training. Whether you start at the age of 40 or 70, the important thing is to do the exercises regularly. Make gymnastics a part of your daily life - like brushing your teeth. Already after 2 -3 months you should be able to achieve a significant improvement. If you do not feel any improvement after 2-3 months of regular pelvic floor training, consult your doctor or physiotherapist.
- Urinary Incontinence: Causes and Risk Factors