What is the best exercise to improve urinary leakage?
Nov 08, 2024
Source: Cainiu Health
Dr. Zhang Lu
Introduction
In general, exercises that help improve urinary incontinence include squats, glute bridges, Kegel exercises, toe raises, and planks. Squats can strengthen the muscles of the thighs, buttocks, and pelvic floor. The coordinated action of these muscles helps support the pelvic organs, reduce pressure on the pelvic floor muscles, and improve urinary incontinence.
Generally, exercises that help improve urinary incontinence include squats, glute bridges, Kegel exercises, toe raises, and planks. The specific details are as follows:
1. Squats: Squats can strengthen the muscles of the thighs, buttocks, and pelvic floor. The coordinated action of these muscles helps support the pelvic organs, reduce pressure on the pelvic floor muscles, and improve urine leakage. During squats, stand with your feet shoulder-width apart, slowly squat down while keeping your back straight until your thighs are parallel to the ground, and then slowly stand back up.
2. Glute Bridges: Glute bridges primarily target the gluteal muscles and pelvic floor muscles, enhancing their strength and endurance, improving the supporting function of the pelvic floor, and helping alleviate urinary incontinence caused by weak pelvic floor muscles. Lie flat on your back with your knees bent, feet flat on the ground, and arms at your sides. Lift your hips by engaging your glute muscles, then slowly lower them back down.
3. Kegel Exercises: Kegel exercises involve repeatedly contracting and relaxing the pelvic floor muscles to strengthen them, improve their function, enhance control of the urethral sphincter, and reduce episodes of urinary leakage. Contract the pelvic floor muscles, hold the contraction for about 5 seconds, then slowly relax; repeat this process.
4. Toes Raises: Toe raises mainly work the calf muscles, which are connected to the pelvic floor muscles via fascia. When raising onto your toes, the contraction of the calf muscles can transmit force through the fascia, indirectly stimulating and exercising the pelvic floor muscles. Stand upright with your feet shoulder-width apart, slowly lift your heels off the ground, rise onto your toes as high as possible, and then slowly lower your heels back down.
5. Plank: Planks strengthen the abdominal and pelvic floor muscles, improving core stability and body control. Support your body on your forearms and toes, with your elbows directly beneath your shoulders and your feet shoulder-width apart. Keep your body aligned in a straight line and engage your abdominal muscles.
It is recommended to choose suitable exercises according to your individual condition. If you experience any discomfort, seek medical advice promptly.
