Solutions for Urinary Incontinence
Incontinence is a common problem faced by women and is often caused by childbirth, aging, menopause, and other health problems. Weakening of the pelvic floor muscles is the most common cause of urinary incontinence. Fortunately, there are many ways to solve this problem.
What is the Pelvic Floor?
The pelvic floor consists of the muscles, ligaments, and other tissues found in the lower region of the pelvis. is a building. Supports and controls the pelvic floor, bladder, rectum, and genitals. The pelvic floor muscles control the contraction of the bladder and the expulsion of urine. Weakening of the pelvic floor can cause urinary incontinence, sexual dysfunctions and other health problems.
What are Pelvic Floor Rehabilitation Exercises?
Pelvic floor rehabilitation exercises are exercises to strengthen the pelvic floor muscles. These exercises are used to treat pelvic floor problems such as urinary incontinence. Strengthening the pelvic floor muscles can facilitate bladder contraction and urinary retention.
How to Perform Pelvic Floor Rehabilitation Exercises?
Pelvic floor rehabilitation exercises are simple exercises that can be done easily. These exercises usually involve slow muscle contractions. You can do the following exercises to strengthen your pelvic floor muscles:
Simple Kegel Exercises: Kegel exercises are the most common exercises to strengthen the pelvic floor muscles. Simple Kegel exercises involve tightening and then relaxing the pelvic floor muscles. To do this exercise, tighten your pelvic floor muscles and hold for 3-5 seconds while urinating. Then relax your muscles and rest for 3-5 seconds. Repeat this exercise 3-4 times a day.
High Kegel Exercises: In these exercises, tighten your pelvic floor muscles and then continue the contraction for a few more seconds. Then slowly relax your muscles and rest. Repeat this exercise 3-4 times a day.
Sitting with Squeezing Pelvic Floor Muscles: In this exercise, sit with your pelvic floor muscles squeezing. and stay like this for 5-10 seconds. Then relax your muscles and rest. Repeat this exercise 3-4 times a day.
Exercises Using the Exercise Ball: You can strengthen your pelvic floor muscles by using an exercise ball. Insert the exercise ball into your vagina and tighten your muscles. Hold the ball for about 10-15 seconds and then relax your muscles. Repeat this exercise 3-4 times a day.
How Pelvic Floor Rehabilitation Exercises Help with Urinary Incontinence Problems
Pelvic floor rehabilitation exercises, It is an effective method in the treatment of urinary incontinence problems. Strengthening the pelvic floor muscles facilitates bladder contraction and retention of urine. In addition, pelvic floor rehabilitation exercises can also be used in the treatment of other pelvic floor problems such as sexual dysfunctions.
Who Is Pelvic Floor Rehabilitation Exercises Suitable For?
Pelvic Floor Rehabilitation exercises are suitable for women with urinary incontinence problems. In addition, women who suffer from urinary incontinence due to weakening of the pelvic floor muscles during pregnancy can also do these exercises. However, it is recommended that you talk to your doctor before starting the exercises.
Important Notes on Pelvic Floor Rehabilitation Exercises
When performing pelvic floor rehabilitation exercises, you should pay attention to some important points. must. First of all, it is important to do the exercises correctly. Doing the exercises incorrectly can further weaken your pelvic floor muscles. Also, as you do the exercises, tighten and relax your muscles, but avoid over-tightening them. Excessive contraction can weaken your muscles and cause other health problems.
Conclusion
Pelvic floor rehabilitation exercises can be an effective solution for urinary incontinence problems. These exercises are designed to strengthen the pelvic floor muscles and reduce urinary incontinence. By doing the exercises regularly, you can help strengthen your pelvic floor muscles and reduce your urinary incontinence problem. However, it is important to consult your doctor before starting the exercises.
Pel In addition to the physical foot rehabilitation exercises, other methods can be used in the treatment of urinary incontinence problems. For example, it may be helpful to make lifestyle changes such as controlling fluid intake, taking enough time to void completely, going to the toilet regularly, and quitting smoking. In addition, medications and surgical procedures can be used to resolve urinary incontinence.
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