Pelvic-floor exercise (Kegel exercise)

It is designed to increase urethral resistance by exercising the pubis-coccyx muscle group, with the aim to pass or hold urine easily and improve:

• Urinary incontinence.
• Pollakiuria.
• Vaginal relaxation and sexual life.

Ways to exercise

• When urinating, the action of urination is interrupted suddenly. At this time, the muscles of perineum and anus are contracted, indicating that the muscles of pelvic floor are contracted.
• 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 advised to do it three times a day (morning, noon and evening), at least 15 times per round, for at least three consecutive months, with 70-80% effect.
• Do this at least once a day after 3 months, 8 to 12 times per round to maintain long-term effects.

Other supportive exercises

1. Stretching exercise

• Strengthen the hip and thigh muscle group and back stretch, improve incontinence caused by the overactive bladder, modify hip and leg curves and prevent or reduce back pain.
• Practice:

1. Stand with your feet shoulder-width apart.
2. Stretch your hands up and over your head.
3. Stand on tiptoe, lifting the feet up and extending.
4. Clamp the thighs inward.
5. Tighten your hips and imagine anal (vaginal) contraction.
6. Stay for 5 to 10 seconds and return to your original 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.
• Practice:

1. Stand with your feet shoulder-width apart.
2. Bend your right hand inwards.
3. Bend your left foot inwards.
4. Touch the left knee to right knee at the same time.
5. Relax, return to your original position and switch to the other side.