Urinary incontinence in women is often associated with dysfunction of the pelvic musculature, which is essential in controlling the urine. If you are experiencing this, don’t think that there’s no solution. These muscles are like the others – meaning, you can exercise them. Kegel exercises, have you heard of them?
Created by Arnold Kegel in the 40s, Kegel exercises consist of contraction movements of the pelvic muscles, with the aim of strengthening them. The best? Whether on a subway trip or a business meeting, or even while watching TV, you can do them anywhere and at anytime. Nobody will notice.
But it is not in any way. There are rules. They are simple, but fundamental
First of all, start by identifying these muscles. There are several ways.
- When you’re urinating stop the flow of urine. If it stops that means you’re activating the right muscles.
- Simulate that you are blocking the intestinal gas outlet. If you have a tugging sensation that means you are training your pelvic muscles again.
Once the muscles are identified, ensure that, before starting, you have an empty bladder.