Fighting Urine Loss With Exercises
Urinary incontinence or unwanted urine loss is a health condition. This condition occurs in 30% of adult women and is a major concern.
It is important to realize that in most cases the cause has to do with the muscles of the pelvic region. Fortunately, there is easy to do about this form of stress incontinence. For example, you can do the right exercises to train the pelvic floor muscles.
In this article you will find a list of exercises that you can do daily to prevent or help reduce urine loss in a completely natural way.
But what causes this stress incontinence? Below we will mention factors that contribute to the relaxation of the pelvic floor muscles that contribute to urine loss.
Factors that contribute to the relaxation of the pelvic floor muscles
- Using substances that irritate the bladder, such as caffeine and alcohol.
- Constipation or constipation : Long-term constipation puts extra pressure on the pelvic floor muscles every day, causing them to stretch and relax. Absolute priority is to ensure good digestion and smooth bowel movements.
- Obesity : Being overweight or obese causes or exacerbates many health conditions, including incontinence.
- Practicing aggressive sports: It goes without saying that exercising is healthy and is recommended to maintain a good condition, but preferably choose sports that have a low impact on the body. Walking, cycling or swimming is preferred because running or aerobics and any sports involving jerking and jumping put extra pressure on the bladder and pelvic floor muscles.
- Menopause : Hormonal changes cause loss of muscle tone and flexibility.
- Diuretics : Medications that encourage the removal of fluid buildup irritate the bladder and often cause increased urine leakage.
- Pregnancy and vaginal delivery : The weight of the fetus in the womb and a vaginal birth cause many women to suffer from weakened pelvic floor muscles. If you train these muscles correctly after childbirth and do not practice sports with abrupt movements, it is possible to get the pelvic floor muscles back in good shape.
- Stress is a real culprit in these modern times. Stress often reduces consciousness and with it the control we exert over the body. As a result, existing conditions can persist or heal less quickly. During periods of stress it is important to be aware of the places in the body where tension occurs. With the help of the exercises you can release this muscle tension.
The pelvic floor
The muscles of the pelvic floor extend from the pubic bone to the sacrum. They provide support to the entire genital organs, bladder and rectum.
Like all other muscles in the body, these weaken due to ageing, muscle tension and all the factors listed above. Adapted exercises keep the pelvic floor muscles tight and flexible and in this way prevent unwanted urine loss.
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What do the exercises against urine loss consist of?
The first step is to learn to control the muscles in the genital area by imitating the movement of muscle tension and relaxation during urination.
Practice tensing and relaxing this muscle group without involving the other muscles, such as the abs or glutes. While tensing the muscles, continue to breathe well and do not hold the breath. This exercise is the starting point to keep the pelvic floor tight and in good condition.
Note: while urinating you can check whether you indeed have sufficient control over the pelvic floor by holding your urine for a while and then releasing the muscle again. However, do this only as a test. Repeating the exercise too often while urinating can have harmful effects on the bladder.
How to perform the exercises against urine loss?
- Slowly tighten the pelvic floor muscles until you reach the maximum tension you can sustain. Hold this tension for 5 seconds and then release.
- Repeat this 10 times in a row. Do this exercise at least 3 times a day. You don’t need any equipment or gym for it. Feel free to use the waiting time before the checkout in the supermarket or during the bus ride home to keep the pelvic floor muscles in shape.
- After a few days you will notice that the contractions can be performed faster and more smoothly.
- If you can perform the exercises smoothly, increase the frequency to 20 times in succession.
Where can you do the exercises?
The pelvic floor muscles can be repeated anywhere throughout the day. Choose certain times during the day to combine the exercises with a certain activity. This is for example during the news on the television or while brushing your teeth in the morning.
In this way you will be less likely to forget to train this muscle group.
The exercise can be performed in any position, standing, lying or sitting.
Start doing this series of exercises on a daily basis now and you will definitely notice the results after a month and a half.
