Urinary incontinence: these simple exercises may help you

If you suffer from urinary incontinence, you are not alone. In fact, one in three women suffers from it at some point in her life. While the causes of UI are many and varied, one of them is weak pelvic floor muscles. In this article, we present exercises to try in order to strengthen your perineum and fight urinary incontinence effectively.

What are the common causes of urinary incontinence?

Urinary incontinence is a common condition that affects people of all ages. There are many potential causes of urinary incontinence, and the exact cause can vary from person to person. One of the common causes is weak or damaged pelvic floor muscles. These muscles support the bladder and help control urination. If these muscles are weak, they may not be able to effectively hold urine in the bladder, leading to leakage. Other causes of urinary incontinence include certain medications, pregnancy and childbirth, neurological disorders, and an enlarged prostate. In many cases, several factors contribute to urinary incontinence.

How to successfully fight against urinary incontinence naturally?

For many women, managing urinary incontinence can be a difficult and embarrassing task. Traditional treatments such as pads and medicated diapers can be cumbersome and inconvenient, and many women are looking for more natural solutions. Fortunately, there are a number of effective treatments that can help manage urinary incontinence without resorting to medication.

Kegel exercises:

The goal of Kegel exercises is to strengthen the pelvic floor muscles, which support the bladder and other organs in the pelvis. To perform a Kegel exercise, you must contract and relax your pelvic floor muscles. These muscles are located between the anus and the urethra and help control urination. To find the right muscles, try stopping the flow of urine halfway through. Once you’ve located the right muscles, you can start working them by contracting and relaxing them for 10 seconds at a time. Repeat this exercise 10 to 15 times, two or three times a day. Just be careful not to do this while urinating, as it may make the incontinence worse.

Yoga:

There are many treatments for urinary incontinence, but yoga has proven to be a very effective option, especially for women. Yoga can help tone the pelvic floor muscles, which support the bladder and help control urination. In addition, yoga helps increase body awareness, which may allow for better control of the muscles that manage urination. As it helps reduce stress, which can be one of the main triggers of urinary incontinence.

Discover 3 most effective yoga exercises for urinary incontinence.

Mula Bandha:

To do this exercise, sit in a comfortable position with your spine straight. Next, contract the muscles around your anus and vagina as hard as you can. Hold this contraction for several seconds before releasing it. Repeat this exercise 10 to 15 times.

Adho Mukha Svanasana (Downward Facing Dog Pose):

Start by getting into a tabletop position with your hands and knees on the floor. Then, extend your legs back and push your hips toward the ceiling to form an inverted “V.” Be sure to keep your arms straight and your shoulders aligned over your wrists. From there, you can either stay in the pose or move on to another pose. Remember to breathe deeply and focus on your breathing to hold the pose. Try to do these poses for 1-2 minutes every day.

Mârjârâsana (Cat Pose):

To strike this pose, get on all fours with your hands directly under your shoulders and your knees under your hips. As you exhale, round your back and bring your chin to your chest. Hold this position for a few deep breaths. To release the pose, slowly arch your back and return to a neutral spine. Repeat the pose several times for 1-2 minutes each day.

Remember that it’s always essential to listen to your body and only do the poses that feel comfortable to you. If you feel any pain or discomfort, immediately stop doing the pose and consult a doctor or a certified yoga teacher to better guide you.