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The exercises indicated to combat urinary incontinence are Kegel exercises or hypopressive exercises, which are an excellent way to strengthen the pelvic floor muscles, also improving the function of the urethral sphincters.
To be able to control urinary incontinence just by performing these exercises, it is necessary to make the contractions correctly, every day, until the complete resolution of the problem. Although some people take longer than others to recover, in approximately 1 month, it is possible to observe the results, however, the time of complete treatment can vary from about 6 months to 1 year.
These exercises can be performed in the case of female or male urinary incontinence. Learn how to identify urinary incontinence in men.
1. Kegel exercises
Kegel exercises are indicated for urinary incontinence, because they help to strengthen the muscles of the pelvic region, and to increase blood circulation in the area.
To do the Kegel exercises correctly, it is first necessary to identify the perineum muscle. For this, one must empty the bladder, interrupting the stream of urine, thus trying to identify the muscle that is used in the process. Then, to start the exercises correctly, it is important to:
- Do 10 contractions in a row and stop;
- Repeat the contractions in order to make at least 3 complete sets;
- Repeat the series 2 to 3 times a day. In total, it is recommended to do at least 100 contractions a day, but it is not recommended to do everything at once, because the pelvic floor muscles tire very easily.
After approximately 15 days to 1 month, progress can be made, making exercise more difficult. To do this, just hold each contraction for about 10 seconds. The complete series consists of making at least 20 sustained contractions, in 2 different periods of the day, in the morning and in the late afternoon, for example.
Although it is a simple exercise that can be done anytime and anywhere, the ideal is to set an hour of the day to do it, because that makes it easier to complete the series until the end.
This exercise can be performed in a sitting, lying or standing position, but to start it is easier to start lying down. With practice, it is normal to want to make contractions more quickly, but this should not happen, because the ideal is that each contraction is well controlled so that it has the expected effect.
Watch the following video to better understand how to do these exercises:
2. Hypopressive gymnastics
Hypopressive gymnastics allows the perineum muscles to be "sucked" upwards, repositioning the bladder and strengthening the ligaments that support it, being very useful to fight urinary incontinence. In addition, this type of exercise also helps to control fecal incontinence and prevent uterine prolapse.
To do hypopressive gymnastics to treat involuntary loss of urine you must:
- Lie on your back with your knees bent and your arms along your body;
- Completely empty the lungs, making a forced exhalation until the abdomen starts to contract on its own;
- After eliminating all the air, 'suck' the belly inwards, as if you want to touch the navel to the back;
- Hold this position without breathing for 10 to 30 seconds or for as long as possible without breathing.
During this 'suction' of the belly, the muscles of the perineum should also be contracted, raising all the organs inwards and upwards as much as possible, as if the person wanted everyone to be kept behind the ribs.
It is important that these exercises are always performed with an empty bladder, to avoid cystitis, which is an inflammation of the bladder caused by the accumulation of microorganisms inside. The purpose of these exercises is to restore the muscle tone and strength of the perineum and the entire pelvic floor, preventing the loss of urine, even improving intimate contact.
Also watch the following video and see 7 tricks to stop urinary incontinence: