Pelvic floor exercises for incontinence

For weak pelvic floor muscle closes the bladder is not working properly.
A weakness of the pelvic floor muscles is involved in many cases of incontinence. Loops of the pelvic floor muscles form the bladder muscle. With a weakness can therefore also the muscles of the bladder no longer function properly.


Targeted training of the muscles often works with urge incontinence.
Through a special training, the muscles around the pelvic floor are trained. This is particularly promising in younger people with mild to moderate urge and stress incontinence. Even for women who do not suffer from incontinence, pelvic floor muscle training is the best way to prevent incontinence in the elderly. The training should be applied especially after the birth of a child with obesity and an investment-related connective tissue.

The pelvic floor muscles should not be considered in isolation. Frequently, in the weakening of muscles weakened abdominal, back, leg and foot muscles. This can affect many. To carry out targeted training so the manual is useful from a physiotherapist, so you can then continue independently and exercising regularly.

Here are some explanations and exercises for both men, as are also meant for women. The first three exercises are targeted only for the pelvic floor muscles. The other exercises strengthen the abdominal and back muscles.


Pelvic floor feel:
If you want to train the leg muscles or the biceps, so you can see if you tense the muscles, or not. That is when the muscles of the pelvic floor a little more difficult, because it is inside, so to speak more specifically between the coccyx, the two ischial tuberosities and the pubic bone. Nevertheless, it is important to develop awareness of the body so that you remember even if you contract the muscles of the pelvic floor, or not.

You can feel the tension in the pelvic floor muscles:

    Women can blanking with two fingers of the vaginal walls, and so feel, if you tense the muscles, or not. This test can be used simultaneously as a workout.
    Men put two fingers on the dam and can feel a muscle contraction.

The muscles of the pelvic floor should not be permanently strained or over a longer period. Relaxation is very important because otherwise can form quickly and tensions, such as a bladder irritant. The muscle training should rather consist of alternating tension and relaxation.


Exercise in the supine position:
Put on your back relaxed. The legs are bent and feet slightly apart and knees. The feet are flat and loosely placed on the floor. Breathe in through your nose relaxed and blow the air through your mouth. On the exhale, the muscles tense up strongly. To pull urethral opening, anus and vagina to the inside than you wanted to hold stool or urine. You should let the abdominal muscles and the Pomuskeln loose. Put your hands on your belly or your butt. So you can decide if these muscles stay relaxed. It is important that you do not press. The contraction of the pelvic floor muscles should be kept for about 5 seconds. Relaxation followed by 10 seconds. This sequence should be repeated up to 15 times and three to four times daily.


Chair Exercise 1:
Sit on a chair without support and make your back round. Now tighten the anal muscles during exhalation inward, as if you wanted to soak up the anus with a cotton swab. Hold the tension for about 5 to 10 seconds (later more). Breathe more relaxed while you count. Then relax the muscles again. Count to 10 again and then tighten again. You should make about 10 to 15 reps and perform the exercises every day 3 times. Make sure that tummy and bottom are not tense.


Chair Exercise 2:
Sit on a chair without support. Make a hollow back. This tilts your pelvis forward. Now you tense the muscles around the urethra or vagina and keep the voltage 10 to 15 seconds. Then relax the muscles again. Again, you should make three times daily 10 to 15 repetitions. Make sure that tummy and bottom are not tense.


Exercise in the knees:
Kneel on the floor and stretch your butt in the air. The arms are resting on the elbows, the head is superimposed on the hands. In this position the muscles are relaxed. Now raise your forearms lying on the head. She stretches the pelvic floor muscles. Short stop, and then lowered again. 10-15 repetitions.


Poheben:
This exercise vigorously the many small muscles of the pelvis and the deep lower abdominal muscles. It is not necessary that the Po is increased greatly. Even a tensing of the muscles is sufficient for strengthening. Even those who may already better, you should never lift more than 2 to 5 centimeters.