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| Bladder Weakness: Women |
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| Training the muscles in the pelvic floor |
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TENA has, in collaboration with physiotherapists, developed a program of exercises for the pelvic floor muscles.
Training the muscles in the pelvic floor is an effective way to minimize or prevent leaking. They can be activated voluntarily so it is easy to make them strong. Training costs nothing and has no side effects, so try this before starting other treatment methods.
After 2-3 months training you should notice an improvement. If you do not, talk to your doctor who will either help you to improve your training or maybe suggest an alternative method of treatment. However, whatever the doctor's suggestions, he or she will stress the importance of remaining physically active.
The pelvic floor muscles
The pelvic floor muscles are a group of muscles inside the pelvis that forms a floor in the body. They surround the urethra, vagina and rectum and should, along with the sphincter muscles, maintain control over these openings. The muscles should also support the urethra, bladder and womb and withstand all increases in abdominal pressure that occur during physical exercise.
If the pelvic floor muscles are weak the urethra can fall during exertion, resulting in leaking.
Finding the right muscles is important
The pelvic floor muscles are not easy to locate oneself. Studies have shown that some 30% of women who try to train their pelvic floor muscles do so incorrectly. It is important that you are aware of the most common mistakes. They are: |
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- Tensing the buttocks, thighs and stomach muscles instead of the pelvic floor muscles.
- Lying on your back with bent knees and then squeezing the buttocks and lifting up at the same time. This is a good exercise for the buttocks, back and thigh muscles, but has little effect on the pelvic floor muscles.
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The following test should prove helpful
Try interrupting the flow when you urinate. Try to feel which muscles you are using to do this. These are the same muscles you use when trying to hold back wind. These are the muscles you need to work on. Note that this is only a test to identify the correct musculature and should not be repeated on a regular basis.
Correct contraction of the muscles
Correct contraction of the pelvic floor muscles feels like a small lift under the pelvis up into the body. There should be no accompanying movement of other parts of the body, e.g. the buttocks, stomach or the inner thighs. If you have a problem identifying the right muscles or if you are not sure that you are training correctly contact your doctor and/or physiotherapist.
When you have learned to use the muscles correctly, train as hard as you can without using other muscle groups. Gradually increase the number of repetitions to 10 times. Try to hold each muscle contraction for 6-8 seconds.
Intensive pelvic floor exercise
When you are able to hold the muscle contraction for 8 seconds you can try to draw the muscles further in with rapid contractions 3-4 times at the end of the 'hold period' - contract, hold, hold, then quickly lift in, in, in. Train the pelvic floor muscles 3 times a day with 10 repetitions each time, holding each repetition for 6-8 seconds.
In order to get the best possible results from the pelvic floor exercises, you should train at near-maximum intensity as described above for around 6 months. When the desired effect has been achieved, you will be able to reduce the frequency without losing muscle strength.
Positions for correct exercising of the pelvic floor muscles
In order to isolate the pelvic floor muscles, you should choose positions that make it difficult to use other muscles and which enable you to train as hard as possible. Choose from these positions and see which ones are best for you. |
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- Stand with your legs well apart. Put your hands on your buttock muscles and make sure you are not using these when you tense the pelvic floor muscles up and in.
- Lie on your stomach with one knee bent. Contract the pelvic floor muscles.
- Kneel with your feet together and your knees apart. Support your head on your hands. Press up and in with the pelvic floor muscles.
- Lie on your back with your knees bent and your feet well apart. Place one hand on your buttocks and the other on your stomach, and make sure you are not exerting these muscles. Pull up together with the pelvic floor muscles.
- Sit cross-legged with a straight back. Lift the pelvic floor muscles up and in, away from the floor.
- Stand with your knees and hips bent, supporting your arms on your thighs. Your back should be straight. Press the pelvic floor muscles up and in.
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Don’t give up!
After 2-3 months of regular exercise you will already be able to notice a difference. And remember that 60% of women who trained intensively were successful in minimizing or eliminating leaking completely after one year!
It is never too late to start pelvic floor exercises. Women who have started exercising in their 70's have felt improvements. When you incorporate the exercises into your daily routines they will become as natural as brushing your teeth.
Good luck! And don't give up! |
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