Pelvic floor exercises for urinary incontinence

Pelvic floor exercises for urinary incontinence

 The pelvic floor training benefits bladder weakness and incontinence . We will show you some simple exercises.

How do I train the right muscles?

Before you start your pelvic floor training, it is essential to identify the correct muscle group. The following exercise:

  • Squeeze your sphincters as if trying to stop the flow of urine.
  • When you’ve contracted the right muscles, you’ll feel a slight rise in the muscles up and under the pelvis.
  • Other parts of the body (buttocks, stomach, inside of the lower legs) should not be moved.


Have you recognized the correct muscle part?

Then it can go:

  • Squeeze the muscles as much as possible without straining other muscle groups. Repeat up to 10 times.
  • Try contracting each muscle for 6-8 seconds at a time.
  • Do the exercises three times a day.

More intensive pelvic floor training

For a more intense workout, try the following:

  • Contract muscles for 8 seconds.
  • Then, try to close the muscles even further with 3-4 rapid contractions.


Why train the pelvic floor muscles?

The pelvic floor muscles lie on the inside of the pelvis. They enclose the urethra, vagina and intestinal opening and control the openings together with the sphincter muscles. They also ensure the correct position of the urethra. If these muscles are too slack, the urethra can sink with exertion, and uncontrolled urine leakage occurs.

Weakened muscles cannot prevent the urethra from descending. You can train these muscles specifically and thus strengthen them. The training is efficient, has no side effects and lasts no longer than a quarter of an hour every day.

What can I do about bladder weakness?

Simply put, bladder weakness is the inability to control the  urge to urinate  . Urine passes in small or large amounts without you being able to prevent it. This can have many causes.

And you are not alone: ​​6 million people in Germany suffer from it. The most common form is stress incontinence. Do you know that too? When you  cough , laugh, sneeze, lift heavy objects or do other physical exertion, you experience involuntary loss of urine without feeling the need to go to the toilet.

But you can do something about it. Very simple: with pelvic floor training.

Pelvic floor exercises

There are various positions that will help you exercise your pelvic floor muscles. Simply choose the position in which you can best tense the pelvic floor muscles without using other muscles.

Can anyone do that?

Yes. It’s always possible to start pelvic floor exercises. Whether you start at 40 or 70, the important thing is that you do the exercises regularly. Make gymnastics a part of your daily life — like brushing your teeth.

After 2-3 months, you can achieve a significant improvement. If you do not feel any improvement after 2-3 months of regular pelvic floor training, please consult your doctor or physiotherapist.


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