Exercises to Prevent Urinary Incontinence

Exercises to Prevent Urinary Incontinence

Urinary incontinence is an involuntary leakage of urine that affects 13 million Americans, according the US Department of Health and Human Services.

Urinary incontinence can affect both men and women, but is most common in women.

The reasons for urinary incontinence vary, and many other issues may be involved.

Imagine your trunk like a cylinder that is covered on top for the diaphragm, on the bottom for the pelvic floor muscles, on the front and sides for the abdominal muscles, and on the posterior side for the back.

The diaphragm is a respiratory muscle. The diaphragm descent and open the rib cage during inspiration, to make room to the lungs to expand.

The pelvic floor muscles tend to get weak when the diaphragm put the organs down and increases the abdominal pressure in the abdominal cavity.

Traditional sit ups (link), pregnancy, labor, chronic cough, excess of weight, and age increase the excess of pressure in the abdominal cavity making the pelvic floor weaker.

Pelvic floor exercises can prevent urinary incontinence, reverse pelvic organ prolapse, and improve sexual function, according to a recent report entitled “Core Exercises” by Lauren E. Elson, M.D and Michele Stanten published in The Harvard Health Publication.

How do you find the Pelvic Floor Muscles?

First, empty your bladder

Second, tighten the muscle you use to stop from passing gas. You should feel the muscle tensing up in In the anal area.

Exercises to prevent Urinary incontinence

  1.       Kegel exercises: Tighten the pelvic floor muscles and gentle draw them in and up for 6 seconds, rest 6 seconds and repeat. Do Kegel exercises 3x/week for 10 repetitions. You will start seeing results after three to 6 weeks according to the report from Harvard Medical School.
  2.       Hypopressives is an effective method well known in the European countries to treat postpartum conditions, to prevent pelvic floor dysfunctions in a  healthy person, to improve posture, balance, strength, and quality of life.

For more information contact Doctor Alexandra at alexandra@corefityoga.com