Strengthen your pelvic floor by targeted training
Regular, daily training can contribute to strengthen your pelvic floor and thus sustainably improving your incontinence problems.
1. Getting started
Firstly, relieve pressure from your pelvic floor for approximately 5 minutes by simply reversing the pressure conditions in the pelvis.
Whilst kneeling bend the upper part of your body forward. Strut yourself with your forearms and let your head rest on your hands.
It is also possible to lay you lower legs on a chair or stool whilst lying on your back. Then you have to evelate your pelvis by putting a cushion or pillow underneath.
2. Pelvic Floor Exercise
To do the following exercises correctly it is important to correctly identify your pelvic floor muscle.
The muscle we are looking may be identified as follows: When you are sitting on the toilet (or imagine you are) and try to stop the stream of urine, if stops and you feel a lifting and tightening in your pelvis - this is it!
Now that you have identified it, you can start training it. The following exercises may be repeated as often as you like (at least 4-5 times a day).
Slowly tighten and draw up around the anus, vagina (for women) and urethra all at once, lifting them up inside. Try and hold strongly for a count of 5, then release and relax.
Repeat squeeze and lift and relax (approx. 8-10 times), making sure you for 10 seconds between contractions. If you find holding for 5 seconds easy, aim for longer - up to 10 seconds.
Now do 5-10 short, fast but strong contractions
It is also important to breathe correctly: Breath in - your pelvic floor is relaxed. Breath out - contract your pelvic floor muscles.
Exercise A
Sitting on somthing tight (e.g. a coiled up towel) makes you feel the pelvic floor muscle even better and enables you to contract it more targeted.
Excercise B
Sit, stand or lie and cross your legs. Now press the outer edges of your feet against each other whilst breathing out.
Excercise C
Sitting with a hollow-back enables you to better contract the urethra sphincters and the muscles of your vagina. Concentrate on your pelvic floor. Contract your pelvic floor muscles whilst breathing out.
Excercise D
Sit on the floor and angle your legs. Keep your lower legs straddled and use your hands to push your knees together. Now try to push your thighs outwards against the resistance of your hands whilst breathing out.
