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PLEASE FOR EXAMPLES OF EXERCISE RECOMMENDED FOR URINCENTRATION PROBLEMS
Kegel exercises are very helpful in dealing with urinary incontinence. They rely on the ability to tighten the muscles and ligaments of the pelvic floor by tightening them, as in the case of stopping the flow of urine. Each muscle contraction should last about 3-10 seconds; the same amount of time is for a break and muscle relaxation between exercises. While your muscles are tense, try to breathe freely. Initially, repeat each exercise 10 times in the morning and evening. Once you have mastered the technique of tightening the perineum, you can practice sitting and standing in various everyday situations (at a desk, at a bus stop, while washing dishes).
Remember that our expert's answer is informative and will not replace a visit to the doctor.Joanna Barcikowska
Graduate of the University of Physical Education in Gdańsk, instructor of physical recreation, pilates and pilates reformer, trainer of the Warsaw Sports Academy and Thera-Band Academy, co-author of ReebokBalancePilates and Reebok Spine programs. Author of many articles on fitness, participant of television programs and promoter of pro-he alth forms of fitness.
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