Pelvic-floor exercise (Kegel exercise)

Pelvic floor exercises (Kegel exercises) are designed to strengthen the pelvic floor muscles, including the pubococcygeus muscle. These muscles support the bladder and urethra and help improve bladder control. Regular practice may help improve the following conditions:

• Urinary incontinence
• Urinary frequency
• Improved vaginal muscle tone and sexual function

Ways to Practice

• To identify the pelvic floor muscles, you may try briefly stopping the flow of urine and feeling the contraction of the muscles around the perineum and anus.
• Imagine trying to stop farting and feel the contraction of the muscles around the anus, which is the contraction of the pelvic floor muscles.
• In a semi-lying position, place the washed finger in your vagina and try to contract your vagina. If you feel your finger pinched tightly by your vagina, indicating that the muscles of your pelvic floor are contracting.
• It is recommended to practice three times a day (morning, noon, and evening), with at least 15 repetitions each time, for at least three consecutive months to achieve noticeable improvement.
• After three months, continue practicing at least once a day, with 8 to 12 repetitions each time, to help maintain long-term benefits.
• These exercises can be practiced in different positions, such as lying down, sitting, or standing.

Other supportive exercises

1. Stretching exercise

• Benefits: This exercise helps strengthen the hip and thigh muscles and stretch the muscles of the back. It may help improve posture and reduce lower back discomfort. When used as a supportive exercise for pelvic floor training, it can also help enhance overall core stability.
• How to Practice:

1. Stand with your feet shoulder-width apart.
2. Stretch your arms upward and raise them over your head.
3. Rise onto your tiptoes and extend your body upward.
4. Gently squeeze your thighs inward.
5. Tighten your hips and gently contract the pelvic floor muscles (as if lifting the anus or vagina upward).
6. Hold the position for 5 to 10 seconds, then relax and return to the starting position.

2. Abs exercise

• Strengthen abdominal muscles to prevent urinary incontinence caused by excessive contraction of abdominal muscles when jumping, laughing or sudden changes of posture.
• How to Practice:

1. Stand with your feet shoulder-width apart.
2. Lift your left knee while bringing your right elbow toward the left knee.
3. Engage your abdominal muscles and keep your body stable.
4. Relax, return to the starting position, and repeat on the other side.