The problem of urinary incontinence can turn many women’s lives into a nightmare. 30 out of every 100 adult women have a problem of urinary incontinence. After learning the cause of the problem of urinary incontinence, importance should be given to taking the necessary measures.
Urinary incontinence can be linked to prolapse of the uterus or the bladder, but it can also occur when the pelvic muscles weaken to a degree that does not lead to serious problems, or when there is any mass pressing on the bladder.
Doing exercise for the problem of urinary incontinence is important not only for improving the person’s quality of life but also for preventing prolapse of the uterus or the bladder that would occur in the long term.
LIFE IS OF BETTER QUALITY WITH KEGEL EXERCISES
The muscles of the pelvic area support the genital organs, the bowel and the bladder. Over time the muscles in this area begin to be unable to carry out their task successfully and to slacken.
Kegel exercises are very important so that the muscles do not lose their strength and continue to carry out their task. The aim of these exercises is to gain control of the muscles in the genital area and thereby to prevent problems such as urinary incontinence. With exercises done to keep the pelvic muscles always strong and flexible, you can noticeably raise your quality of life.
HOW ARE KEGEL EXERCISES DONE?
The muscles used when passing urine or stool are the muscles that need to be worked with Kegel exercises. For this reason you need to learn to listen to your body and to imitate the muscle movements. While passing urine or stool, control the muscles, stop the flow once and then continue.
In this way you can test whether you can hold your urine. Afterwards, integrate this movement into your daily life. You can do this movement easily while standing, sitting and lying down. Tighten and relax the muscles at regular intervals.
IT REDUCES THE RISK OF UTERINE AND BLADDER PROLAPSE
Tighten the muscles for periods of 5 seconds, 10 times, in 3 sets every day. After a while you can increase the number of sets and the number of movements within a set.
In addition, thanks to Kegel exercises, which you can do without needing to spend extra time or to prepare, while preventing the problem of urinary incontinence you also strengthen your muscles and thus reduce the risk of experiencing uterine and bladder prolapse in the long term.
While doing Kegel exercises it is necessary to stay away from movements and situations that strain the pelvic muscles. Constipation causes the pelvic muscles to weaken; exercises involving aerobics, pregnancy, stress, obesity, diuretic cures and medicines can cause these muscles to lose strength. For this reason it is very important that you also organise your lifestyle in order to strengthen your muscles.