Pelvic floor training – build-up of weakened musculature in the pelvis minor region
Correct tensing of the pelvic floor musculature can be learned.
The persons affected can learn correct tensing and relaxation of the pelvic floor musculature through special training or physiotherapeutic treatment. In physical stress situations, for example while coughing or lifting loads, the musculature can be specifically used to close the urethra.
Vaginal cones can be used to support training of the musculature. These small weights shaped like a suppository are inserted into the vagina and held there for a few minutes by contracting the pelvic floor.
Regular, daily practice strengthens the musculature of the pelvic floor, thus improving the incontinence symptoms lastingly.
1. Start of exercises
First relax the pelvic floor for about 5 minutes by simply reversing the pressure conditions in the pelvis. Kneel and bend the upper body forward. Support yourself on your lower arms and rest your head on your hands. A further possibility: lie on your back and rest your lower legs on a cube or chair. Raise the position of your pelvis by placing a pillow under the buttocks.
2. Pelvic floor training
You can feel your pelvic floor by interrupting the urinary stream during urination. The muscle used during urination is your pelvic floor which can be trained with the following exercises. Repeat each exercise as often as you like. Make sure you breathe correctly during the exercises: Inhale: Your pelvic floor is relaxed. Exhale: Tense your pelvic floor at the same time.
Exercise A
Sitting on a firm object will make it easier to feel the muscles affected and tense them. For example, a rolled up towel is well suited for this.
Exercise B
Cross your legs while sitting, standing or lying down. While exhaling press the outer edges of your feet against each other.
Exercise C
Sit with a hollow back so that you can contract the musculature around the urethra and vagina better. Now concentrate on the pelvic floor and tense the muscles while exhaling.
Exercise D
Sit on the floor and bend your legs up. The lower legs are spread apart. Press your knees together with your hands. Now while exhaling, try to open the upper thighs by pulling apart against the hands.
Tip for emergencies
When a sudden pressure in the bladder occurs, bend the upper body simply down just like when tying the shoes. The pressure in the abdominal cavity is thereby shifted in the opposite direction and the bladder is relieved.
.gif)
