Did you know that pelvic floor muscles are superheroes? They offer support to your bladder, intestines and uterus and play a crucial role in regulating urination. But sometimes superheroes even need a little training! That is where pelvic floor exercises come to look around. These exercises, also known as cone exercises, help to strengthen those muscles.
Why is that important? Well, a strong pelvic floor can help reduce or even prevent undesirable urine loss, also known as incontinence. And do you know what is so great? These exercises work for both men and women!
But like every training, consistency is the key. It is important to perform the exercises regularly and correctly for the best results. Sometimes it can help to get advice from a physiotherapist to make sure that you perform the exercises correctly.
3 Effective pelvic floor exercises against urine loss
Pelvic floor exercises are crucial for strengthening the muscles that help control urinary incontinence. These exercises can be done daily to strengthen the pelvic floor and improve control.
1. Kegel exercises
Kegel exercises, also known as pelvic floor muscle exercises, focus on tightening and relaxing the pelvic floor muscles. Step -by -step approach:
- Identify the right muscles by tightening muscles that people use to stop peeing.
- Span these muscles, hold them for three to five seconds and then relax them again.
- Frequency: Repeat this cycle ten to fifteen times per session.
- Number of sessions per day: Three times.
2. Bridge exercises
Bridge exercises not only reinforce the pelvic floor muscles but also the buttocks and lower back muscles. Implementation:
- Lie on the back with the knees bent and feet flat on the floor.
- Lift the pelvis up to form a straight line from the knees to the shoulders.
- Duration: Hold the bridge for five to ten seconds.
- Repetitions: Perform ten times per session.
3. Squat exercises
Squats are effective to increase the power of the pelvic floor. Procedure:
- Stand with the feet slightly wider than hip width apart.
- Bake down the knees as if people sit on a chair, keep the back straight.
- Depth: Make sure that the hips do not get lower than the knees.
- Number: Work up to three sets of ten repetitions.
These general pelvic floor exercises can make a significant contribution to the prevention and treatment of incontinence. It is important to perform the exercises regularly and correctly. If necessary, you can request guidance from a physiotherapist.
Importance of pelvic floor training in incontinence
Pelvic floor training is an essential component in the treatment of incontinence. The pelvic floor is a group of muscles that supports the bladder, the intestines and, in women, the womb. Incontinence, or involuntary loss of urine, may arise from weakened or damaged pelvic floor muscles.
Advantages of pelvic floor training:
- Improvement of muscle strength: Regular exercises can strengthen the muscles of the pelvic floor, which contributes to better control over the bladder.
- Prevention of deterioration: Without training, muscles can further weaken, which can increase incontinence.
- Reduction of symptoms: Many people experience a significant decrease in incontinence complaints after targeted pelvic floor training.
It is important to perform pelvic floor training correctly. Incorrect techniques can lead to minimal improvement or even worsening of incontinence complaints.
Important exercises:
- Cone exercises: Tighting and relaxing the pelvic floor muscles.
- Bridge exercises: The lifting of the hips while lying on the back can also strengthen the pelvic floor.
Under the guidance of a healthcare provider, patients can learn how to perform these exercises correctly. It is advisable to consult a specialized physiotherapist for a personal exercise program.
Consistency in pelvic floor training is crucial for results. Patients must work for a routine to achieve the best results. One must also be aware of the right urinary and stooling techniques to support progress.
Exercises for women
Women can perform specific pelvic floor exercises to reduce incontinence. These exercises are effective after pregnancy and for older women.
Exercises after pregnancy
After pregnancy it is important for women to strengthen the pelvic floor. Kegel exercises are an effective method:
- Tighten the pelvic floor muscles as if you stop urinating.
- Hold this tension for five seconds and then relax.
Women must repeat this exercise several times a day, with the aim of gradually extending the duration of muscle contraction.
Exercises for older women
For older women, pelvic floor exercises are crucial to maintain muscle strength. The following is a suitable exercise:
-
Bridge exercise:
- Lie on your back bent with your knees and feet flat on the floor.
- Lift your pelvis While you tighten your abs.
- Hold this for three seconds And slowly lower again.
Consistency in this exercise helps to increase control over the bladder.
Anatomy and functions of the pelvic floor
The pelvic floor is a group of muscles and ligaments that close the bottom of the pelvis. These muscles are crucial for supporting the pelvic organs, such as the bladder, the intestines, and for women the womb.
Main functions of the pelvic floor:
- Support: The pelvic floor muscles hold the pelvic organs in place.
- Sphincter control: They help regulate urine pounding and bowel movements.
- Sexual: They are involved in sexual sensation and orgastic function.
- Stability: Together with the abdominal and back muscles, they form a 'muscular corset' for the pelvis.
The anatomical structure:
- Bee women Is the pelvic floor wider and less high than in men, which is partly due to the function in the delivery process.
- Bee men The pelvic floor mainly offers support to the bladder and intestines.
Muscles of the pelvic floor include the Levator Ani (consisting of the pubococcygeus, iliococcygeus, and the puborectalis) and the coccygeus. The pelvic floor muscles work together by contracting and relaxing, so that they perform the aforementioned functions.
The integrity of the pelvic floor is essential for preventing incontinence. If these muscles are weakened, such as after delivery or due to aging, this can lead to urinary incontinence or other dysfunctions in the pelvic area. Pelvic floor exercises, such as cone exercises, can help to strengthen these muscles and restore or improve control over the pelvic organs.
Exercises for men
Pelvic floor exercises can help men restore control over the bladder after prostate operations.
Exercises after Prostate operations
After prostate surgery, men can perform specific pelvic floor exercises to reduce incontinence. Regularly contracting and relaxing the pelvic floor muscles helps to strengthen these muscles and improve bladder control. It is essential to perform these exercises correctly and to remain patient; Results can take some time.
Daily routine:
- Start by identifying the pelvic floor muscles by stopping the urine flow.
- Contraction: Keep the pelvic floor muscles tightened for 5-10 seconds.
- Relaxation: Relax the muscles during the same period.
- Repeat this 10-15 times per session.
- Perform 3 sessions per day.
Consistent following this practice routine promotes muscle strength and urinary control. A physiotherapist can offer guidance for a personalized exercise program.
Progressive resistance training for the pelvic floor
Progressive resistance training is an effective method to strengthen the pelvic floor muscles and to combat incontinence. The principle is based on gradually increasing the resistance during exercises to build muscle strength.
Start with basic exercises: The training starts with basic exercises such as Cone exercises, where the pelvic floor muscles are tightened, holding and then relaxing. They start by tightening the muscles for a few seconds and this is slowly expanding.
- Short and often: Short sessions several times a day.
- Duration and intensity: Gradual increase in duration and intensity of the contractions.
| To soften | Duration of tension | Break |
|---|---|---|
| 1-2 | 3-5 seconds | 10 sec |
| 3-4 | 6-10 seconds | 10 sec |
| 5+ | 10+ seconds | 5 sec |
Use of tools: As one becomes stronger, aids such as cone weights or vaginal bullets can be used to increase the resistance.
Stay consistent: Regularity in training is crucial. Consistent exercise guarantees a progressive improvement in muscle condition and helps in control of incontinence.
It is recommended to perform these exercises under the supervision of a physiotherapist to ensure that they are performed correctly and safely. This will also help adjust the training program to individual needs and progress.
Breathing techniques and pelvic floor
The link between breathing techniques and the pelvic floor Is crucial when tackling incontinence problems. People often emphasize the importance of aperture and pelvic floor synchronization.
- Aperture: This is the most important respiratory muscle. When someone breathing in, the aperture drops and the pelvic floor muscles relax. When exhalation, the aperture moves up and the pelvic floor muscles tighten.
- Pelvic floor: A series of muscles and ligaments that form the lower support layer of the pelvis.
A well -coordinated breathing supports the pelvic And can unconsciously contribute to reducing incontinence symptoms by improving muscle control.
Step -by -step exercises:
Inhalation:
- Feel the relaxation: When breathing in, the pelvic floor is gently feeling sinking and relaxing.
- Aim the breath: By sending the breath towards the abdomen, more space can be created for pelvic floor relaxation.
Exhalation:
- Subtle tension: With the exhalation, the pelvic floor gently raises and the muscles tighten.
- Not forcing: The emphasis is on a natural movement without exaggerating.
| Breathing phase | Pelvic floor activity |
|---|---|
| Inhalation | Relaxation |
| Exhalation | Tension |
Instructors recommend that you regularly practice these techniques to achieve optimum results in the treatment of incontinence. They emphasize consistency and patience when strengthening the pelvic floor through breathing exercises.
Mindfulness and relaxation exercises for the pelvic floor
Mindfulness and relaxation exercises can be crucial in controlling incontinence, as they help to lower stress and improve pelvic floor function. By becoming aware of the body and the mind, one can get more control over the pelvic floor muscles.
Awareness of the pelvic floor:
- Focus attention: Start by focusing attention on the pelvic floor. Feel consciously how these muscles tighten and relax.
- Breathing: Focus on deep, slow breaths that help relax the pelvic floor during exhalation.
Relaxation techniques:
-
Progressive muscle relaxation:
- Consciously tighten every muscle group, including the one in the pelvic floor, and then relax them.
- Start at the feet and work up to create awareness of the entire body.
-
Visualization:
- Visualize how tension the body leaves with every exhalation.
- Imagine that the pelvic floor muscles are stronger and more under control after each session.
Mindfulness Meditation:
- Take daily time for mindfulness meditation by concentrating on the present and releasing any distracting thoughts.
- The exercise must be done regularly for an optimal effect on pelvic floor control.
The combination of these exercises promotes the connection between body and mind, which is essential for managing incontinence complaints. It is recommended to integrate these exercises into the daily routine for the best results.
Technological tools and apps
Various technological tools and applications are available for supporting pelvic floor exercises in incontinence. These tools are designed to guide users and to optimize their practice routines.
Apps for pelvic floor training:
- Pelvic Floor Trainer: This app offers guided exercises and keeps progress.
- Tät: An app that is specifically developed for women, provided with information and exercises.
Biofeedback devices:
- Elvie Trainer: This portable tool is connected to an app and gives real-time biofeedback.
- kgoal: An interactive pelvic floor trainer who works with an app and gives feedback about practice performance.
Wearables:
Users can also use wearables that are designed to keep track of how often and how the pelvic floor exercises are performed correctly.
Electronic stimulation:
For those who have difficulty activating the pelvic floor muscles, electronic stimulation devices can be useful. These devices help with contracting and relaxing the muscles.
| Device | Description |
|---|---|
| Elvie Trainer | Pelvic floor trainer with app for exercises and biofeedback |
| kgoal | Measure the pressure and offers vibration feedback during exercises |
| Tät app | Educational tool with exercises for women |
The use of these technologies can improve the effectiveness of exercises and motivate users to work consistently on their pelvic floor strength. However, one must always first consult a medical professional before using new therapeutic aids.
Nutrition tips for a strong pelvic floor
A balanced diet contributes to a healthy pelvic floor. Certain foods can promote the muscle strength and elasticity of the pelvic floor muscles.
-
Water: Sufficient hydration is essential. At least 1.5 to 2 liters of water per day helps to prevent urinary tract infections, which is important for the preservation of a strong pelvic floor.
-
Fibres: Food rich in fiber helps with regular bowel movements, which reduces pressure on the pelvic floor. Examples of fiber -rich food are:
- Fruit, such as apples and pears
- Vegetables, such as broccoli and carrots
- Full grains, such as oats and quinoa
-
Healthy fats: Omega-3 fatty acids, present in cool fish and linseed, can reduce inflammation and are important for muscle health.
-
Protein: Proteins are the building blocks of muscle tissue. Sources of high -quality protein include:
- Lean meats, such as chicken fillet
- Legumes, such as lentils and chickpeas
- Dairy products, such as yogurt and cottage cheese
| Nutrient | Nutritional sources | Function |
|---|---|---|
| Water | Water, herbal tea | Hydration, urinary tract health |
| Fibres | Vegetables, fruit, full grains | Regular bowel movements |
| Omega-3 fatty acids | Fatty fish, linseed | Inhibitory |
| Proteins | Chicken, legumes, dairy products | Muscle |
Limit consumption of caffeine and alcohol, since they can irritate the bladder. The avoidance of heavy and spicy food is also recommended, because they can cause digestive problems that put extra pressure on the pelvic floor.
Common questions and myths about pelvic floor exercises
Question: Do pelvic floor exercises work for everyone with incontinence?
Answer: Pelvic floor exercises can be effective for many people with incontinence, but they do not work for everyone. The effectiveness depends on the cause and the type of incontinence.
Question: Are pelvic floor exercises only for women?
Answer: No, both men and women can benefit from pelvic floor exercises to strengthen the muscles that support the bladder.
Myth: It is impossible to train the pelvic floor muscles incorrectly.
Fact: It is important to perform pelvic floor exercises correctly. Incorrect training can lead to more problems or a lack of improvement.
| Myths | Facts |
|---|---|
| You have to do pelvic floor exercises continuously. | Regular training is important, but rest times are also necessary for the recovery of the muscles. |
| Incontinence is only an old age problem. | Although incontinence occurs more often in older people, it can affect individuals of any age. |
Question: How quickly do you see improvement?
Answer: This varies per person; Some notice improvement within a few weeks, while for others it can take months.
For optimum results it is recommended to follow instructions from a qualified pelvic floor physiotherapist. They can adjust individual exercises and check for correct implementation.
