Introduction
Before practicing Pelvic Floor Exercise (also called the Kegel exercise), you have to find the exact position of your pelvic floor-muscles. When you constrict the anus, you will feel the movement of muscles around the anus, vagina and urethra. These are the pelvic floormuscles, which help you prevent urine leakage. When you exert your abdominal muscle, the flexible and strong pelvic floor-muscles can effectively control urine leakage.
Research shows that by exercising the pelvic floor-muscles correctly every day, 30% of urineleaking women successfully get rid of this problem. Moreover, 50%-60% of urine-leaking women has obviously improved their condition.
Tips for the prevention of urine leakage: Before carrying heaving objects, sneezing, coughing, laughing, blowing nose, running or chasing a bus, constrict your pelvic floor-muscles to reduce urine leakage.
Exercises
Step 1 : Lie Flat
After finding the position of pelvic floormuscles, you can start the Kegel exercise. Before you wake up in the morning, take a nap in the afternoon, or go to bed at night, lie flat, constrict your pelvic–muscle for 5 seconds, and then relax for 5 seconds. Repeat the constrict-relax exercise for 10 to 20 minutes.
Step 2 : Anytime
When you are used to doing the constrict-relax exercise for the pelvic floor-muscles, you can do it at anytime. You can practice the pelvic floormuscle
constriction whenever sitting, standing, walking, cleaning, waiting for a bus or watching TV.
Step 3 : Buttock-raising Constriction
You can use this position to constrict the pelvic floor-muscles, and beautify the shape of your buttock as well. Lie flat, bend your legs as illustrated and open them slightly. Then you constrict the pelvic floor-muscles, raise your waist and buttock as illustrated. Then constrict those muscles for 5 seconds, lower your buttock slightly, and relax those muscles for 5 seconds. Repeat this exercise for 5 to 10 times.
Step 4 : Heaving objects Exercise
When you carry heaving objects, your bladder receives a lot pressure from the abdomen. Therefore, when the pelvic floormuscles are weak, the annoying urine leakage occurs. You can try to practice the Kegel exercise by carrying a heaving object. First, you constrict the pelvic floor-muscles, bend your knees, straighten your back, slightly open your feet, and then carry the heaving object. When carrying it, you constrict those muscles more. If you can prevent urine leakage when carrying heaving objects by constricting the pelvic floor-muscles, you have learned how to constrict those muscles effectively.
Step 5 : Jumping Exercise
When you are jumping or running, your bladder also receives a lot of pressure from the abdomen. Therefore, by fixed-point jumping, you can exercise pelvic floormuscles effectively. First, you constrict pelvic floor-muscles, start to jump, bend your knees, and then lay your feet flat on the ground. During the whole jumping process, you have to constrict those muscles (if urine leakage occurs, stop the jumping exercise If you can control urine leakage successfully in those 5 steps, try to do more Kegel exercises with different positions every day to prevent urine leakage completely. After doing the pelvic floor-muscle exercise for 6 consecutive weeks, you will feel the urine leakage condition has considerably improved. immediately!).