Pelvic Floor Exercises You Can Do Anywhere to Solve Urinary Incontinence Problems

Pelvic floor muscles support internal organs such as the bladder, uterus, and intestines. When these muscles weaken, it can lead to urinary control problems. Therefore, pelvic floor muscle exercises are an essential method for preventing urinary incontinence, which is a problem found in people of all genders and ages. This condition makes it difficult to effectively control urination, especially in postpartum women, the elderly, and those with obesity.

Pelvic Floor Exercise Techniques

1. Kegel Exercise

The Kegel exercise is the most popular method for strengthening pelvic floor muscles and can be done anywhere, anytime.

How to do it:

  1. Sit or lie down in a comfortable position
  2. Squeeze your pelvic floor muscles (as if you’re holding in urine), hold for 5-10 seconds
  3. Relax the muscles and rest for 5-10 seconds
  4. Repeat 10-15 times per set, 2-3 sets per day

Recommendations:

  • Avoid tensing your abdominal muscles, buttocks, and thighs while doing Kegels
  • Practice regularly to strengthen the muscles

2. Basic Exercises That Help Strengthen the Pelvic Floor

In addition to Kegel exercises, there are other exercises that can help strengthen the pelvic floor muscles, such as:

2.1 Bridge Exercise

Helps strengthen pelvic floor and hip muscles.

How to do it:

  1. Lie on your back with your knees bent and feet flat on the floor
  2. Lift your hips up until your body forms a straight line from shoulders to knees
  3. Contract your pelvic floor muscles and hold for 5 seconds
  4. Lower your hips slowly and repeat 10-15 times

2.2 Squat Exercise

Helps tighten pelvic floor and thigh muscles.

How to do it:

  1. Stand with your feet shoulder-width apart
  2. Slowly lower your body as if sitting in a chair while contracting your pelvic floor muscles
  3. Hold for 5 seconds, then return to standing position
  4. Repeat 10-15 times

Pelvic floor muscle exercises are an effective method for preventing and alleviating urinary incontinence. Regularly practicing Kegel exercises along with appropriate physical activity and lifestyle modifications must be done consistently and regularly to strengthen the pelvic floor muscles. If severe urinary incontinence persists, consult a doctor to find appropriate treatment options.

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