Many people believe that urinary incontinence is related to age and as one gets older, it is bound to happen. But in reality, it is not true. One can do various exercises to manage with the symptoms of urinary incontinence. In such conditions, pelvic floor exercises are highly beneficial. Such exercises are unlike the fitness exercises. Pelvic floor exercises are basically done so that the pelvic floor muscles of an individual’s body are strengthened. Doing these, both men and women can get back the control. These muscles start from the pubic bone at the front and goes back to the base of the spine right at the back which hold the urethra and bladder. Weakening of such muscles can lead to urinary incontinence.
Such exercise focus on the muscles which help people control the urination. So to regain that bladder control, pelvic exercises are highly beneficial. These exercises can be done easily by individuals of every age group. The only thing which needs to be considered is the muscles which are to be targeted. The easiest way to locate the muscles is while urinating, when the individuals try to slow down or stop the flow of urine, he or she can make out which are the target muscles.
Squeeze these muscles around 10-15 times without holding breath or tightening the muscles of the thighs, stomach or buttocks. Also, the individual should not do this while urinating. When the individual gets used to it, he or she can increase the duration for which these muscles are squeezed. One should not stress these muscles too much; as such exercises take some time to show the results. After the control is gained to an extent, one should continue doing the exercises so that it is improved.
Such exercises should be an integral part of the routine and should be done at the same time every day. If done in the morning, the results can be achieved quickly. Also, the individual should also keep a track of the progress that is made by the pelvic muscles. Such exercises do not require any equipment and can be done at any place. The things to be kept in mind are, that one should identify the target muscles correctly and do these pelvic floor exercises on regular basis. With such simple exercise, it is possible to deal with the urinary incontinency condition in an easy way without taking any medication.
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