Having urine leakage, that is, urinary incontinence, can be a very common disorder in both men and women at any age; however, it tends to be much more common in the elderly or in women after they have had children or after their menopause. Although this may be frequent, it should not be avoided to consult a doctor so that he can carry out the corresponding treatment and offer you various ways of trying to eliminate these urine losses or, at least, reduce them.
If you want to know how to treat this alteration, in the following FastlyHealarticle we offer you some exercises to prevent urine leakage by strengthening the muscles of the perineum to improve the condition. Despite this, there are various treatments, so it is important to consult a specialist.
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Kegel exercises to strengthen the pelvic floor
Kegel exercises are highly recommended to strengthen the pelvic floor muscles , that is, those that are responsible for supporting the bladder, rectum, uterus and small intestine, the one whose movement serves to stop or increase the expulsion of urine . They are considered a non-surgical treatment to relax and improve the state of the genitals and muscles, avoiding or improving problems that the pelvic floor may have.
Pelvic floor exercises for incontinence can be performed anywhere, since, by working the internal muscles, it does not require very visible movements. Before starting, it is important that you seek a comfortable position, whether you are sitting or lying on your back with your knees bent and together. For the exercise, you must contract the pelvic floor muscles for 5 seconds and rest for 10 seconds for the next repetition, at least 10 repetitions. In the event that you feel discomfort or it is difficult to squeeze the pelvic floor, reduce the seconds of contraction and increase those of rest.
You can see more exercises of this type by consulting the article Exercises to strengthen the pelvic floor .
Stretches the hip flexors, help control urination
Another of the most recommended exercises to avoid urine leakage is the stretching of the hip flexors and, whenever possible, it should be done dynamically. It is very simple to do and can be practiced several times a day to get great results.
For this stretch, you have to stand upright, with your feet shoulder-width apart and your hands hanging naturally beside the body. Next, raise one foot and step back so that the knee is over the ankle or slightly further back. Then, return to the starting position and repeat the exercise with the other leg for several repetitions, alternating constantly.
Iron, excellent for preventing urine leakage
The static exercise known as a plank is a common part of many yoga and Pilates routines , but it is also one of the best exercises to prevent urine leakage, since it is very easy to perform and has many benefits. It is important that it is practiced several times during the day, if possible every day to see great results and that they are maintained for a long time.
You should start lying on the floor and face down to place the forearms on the floor and the elbows under the shoulders. At the same time, you have to put your legs together and straight, with the toes supported and flexed. Finally, you must raise the body trying to form a straight line from the head, crossing the torso and reaching the feet, thus avoiding the lumbar area from arching. Hold this position for 20 seconds, then loosen your body and repeat the exercise.
Squats, excellent exercise for urinary incontinence
Squatting can be a great option for people with urinary incontinence. While this can be difficult to control, there are some exercises that can help improve the disorder by strengthening the compromised muscles.
Squats require that you stand with your feet shoulder-width apart, your back straight, and your spine in neutral to squat down so that you keep your knees in line with your feet. Also, if you want, you can start the exercise with a chair using its back to support you, lowering the posture as much as you can, hold it for a few seconds and repeat the procedure.
Triple lunge to prevent urine leakage
The triple lunge is an exercise that is becoming more and more popular in gyms and various exercise sites due to its great benefits. Among them, it stands out that it is ideal to help people who suffer from urine leakage.
You have to do it while standing with your feet shoulder-width apart, your back as straight as possible and your spine neutral without making any kind of effort. Next, you should step forward with one of your feet and bend your knees until they are both at a 90-degree angle , finally returning to the starting position.
Then, you have to take a step to the side, with the leg that had previously gone forward, and at the same time the knee that is left in the place of the beginning is flexed to maintain a few seconds and return to the original position. Finally, with the same foot, you should take a step back and bend your knees again to form right angles, to finish repeating the three steps with the opposite foot.
This article is merely informative, at FastlyHeal .com we do not have the power to prescribe medical treatments or make any type of diagnosis. We invite you to see a doctor in the case of presenting any type of condition or discomfort.
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I am a Surgeon with a diploma in comprehensive ultrasound and surgical care residency, an area I am specializing in. During the exercise of my profession, I have realized the need for patients to know the diseases they suffer, and I can tell you that a large part of their complications is due to a lack of information. Being a health web writer allows me to transmit my experience, without borders, to all those readers eager for knowledge, educate them in the prevention of diseases and promote a healthy lifestyle.