Preventing Urinary Incontinence: Strengthening Pelvic Floor with Effective Exercises

2024-04-17 22:00:00

Strengthening the pelvic floor is essential to prevent urinary incontinence, a condition that affects a significant number of women over 50 years old and even younger.

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Contrary to popular belief, recent studies indicate that one in four women may begin to experience symptoms as early as age 35 due to decreased firmness in the pelvic floor, review Women’s Health.

Fortunately, there is a simple but effective exercise that takes less than a minute and can significantly contribute to improving this condition.

The urge to go to the bathroom can vary according to different factors | Photo: Freepik

Exercise to prevent urinary incontinence in women

According to the publication already cited, pressure is an effective technique to combat urinary incontinence.

The method consists of holding pressure on the area, for which you must sit as if you were going to meditate, with your thighs apart. To facilitate the exercise you can use, if necessary, a thigh exerciser.

The routine is less than a minute, approximately ten seconds, then you must relax and repeat the process.

For the exercise it is necessary to maintain the pressure for a few seconds. Photo: akiragiulia on Pixabay

The health portal advises performing this exercise several times during the day, both in the morning and in the afternoon, to strengthen the muscles and prevent urinary incontinence.

Kegel exercises to strengthen the pelvic floor

Kegel exercises are another effective technique to strengthen the pelvic floor and combat urinary incontinence. Incorporating this practice into your daily routine can make a big difference.

Specifically, this exercise consists of maintaining tension in the pelvic muscles. To practice it you have to imagine that you need to urinate and you stop; That act of restraint activates the muscles you want to exercise.

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Kegel exercises, highlighted by MedlinePlus from the United States National Library of Medicine, are beneficial for both men and women with urinary or intestinal control problems, as they strengthen the muscles located under the uterus, bladder and large intestine.

MedlinePlus notes that these exercises can be done at any time, whether sitting, lying down, eating, working at a desk, driving, or even while resting or watching television.

Urinary incontinence is a more common problem than you think. Photo: Freepik

To do them correctly, the website explains that during urination you should try to stop the flow and feel how the muscles of the vagina, bladder or anus tense and rise.

If this tension can be felt, it means that the exercise is being performed correctly.

It is important to keep the thighs, buttocks and abdomen relaxed. MedlinePlus suggests performing Kegel exercises three times a day for optimal results.

Warning about pelvic floor exercises

It is important to take into account the recommendations of health experts when performing Kegel exercises.

Learning the correct technique is essential and, once mastered, you should avoid practicing them while urinating more than twice a month, indicates MedlinePlus.

That website warns that this practice can result in weakening of the pelvic muscles or even damage the bladder and kidneys in the long term.

In the case of women, performing these exercises incorrectly or with excessive intensity can cause exaggerated tension in the vaginal muscles, which could cause pain during sexual intercourse.

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Additionally, it is necessary to maintain a consistent routine of Kegel exercises, as stopping them can result in the return of urinary incontinence.

But without a doubt what needs to be exercised the most is patience since, as MedlinePlus points out, improvement in incontinence can take several months after starting this practice. (YO)