Incontinence: not very tight anymore?
Incontinence is a topic that makes you laugh well, as long as it does not affect you. When the time comes, many sufferers hide from shame and prefer to resort to hygiene products that only tamper with the symptoms but do not remedy the causes. There are two good news.
- Preventive pelvic floor training can prevent or minimize damage, Anyone who starts pelvic floor training at a young age can, if necessary, use the pelvic floor properly or carry out rehabilitation exercises more easily.
- It is never too late: The pelvic floor can also be trained after injury. Even if damaged muscles can not be repaired, adjacent muscles can take over their function. The biofeedback principle helps to activate hidden muscles that are not detected by your own effort.
The pelvic floor muscles close the abdomen down like a hammock. It has many important functions: It supports the abdominal organs, provides a good posture, has a favorable effect on the sexual sensation and supports the sphincter muscles, thus ensuring that urine or bowel movements do not go away accidentally. A good pelvic floor muscles is so crucial for a good attitude to life.
Different living conditions weaken the pelvic floor muscles: pregnancy and childbirth, hormonal changes, connective tissue weakness, surgeries, overweight and incorrect posture (when carrying a load).
Pelvic floor training can be operated preventively. If problems have already arisen, the advice should be sought from the appropriate professionals (midwife, gynecologist, urologist, occupational therapist, etc.), so that the problems can be effectively remedied by proper pelvic floor training.
The aim of the training is to consciously perceive the muscles, to learn to tense and relax the muscles and to build up the muscles slowly and consciously.
1. Information
Find out about the structure of the pelvic floor and seek medical advice if damage already exists. The pelvic floor is connected to the spine and has a lot to do with breathing. That's why correct posture and breathing during training is very important. Find out about it.
2. Conscious perception
At the beginning of the training, it's all about perceiving your own pelvic floor and developing a feeling for it. It is important that adjacent musculature (buttocks, thighs, loins, abdomen) is included. So that every single muscle can be localized, tense and relaxed individually.
3. Training without aids
Instructions for it you get in courses, z. As recovery courses after birth, or in manuals or as a therapy on medical prescription. It is important that the exercises continue after the course visit. Exercises can be performed lying down, squatting, four-legged, sitting, standing and later integrated into everyday life.
4. Training with tools
There are various types of aids that can be used to build the pelvic floor muscles.
There are mechanical aids, the the principle of "weightlifting? consequences. So, for example, small weights that are introduced and worn like tampons and are prevented from slipping out with the pelvic floor muscles. You gradually get used to getting bigger and bigger weights, starting at 10 grams.
Another mechanical tool can also be found as a sex toy, the so-called "love balls". A ball, inside which another ball is stored. It works according to the biofeedback principle: the body receives impulses from outside and responds (unconsciously) to them. Also this ball is inserted and worn vaginally. During wear, the inner ball moves within the outer and stimulates the pelvic floor muscles. This stimulation can be further enhanced by consciously tensing and relaxing the pelvic floor. Following a similar principle, the Chinese balls or Quigong balls are designed for the training of the hand.
Electrical aids: Battery-operated devices, with different probes for vaginal or anal training, also work according to the biofeedback principle. The probes generate slight electrical impulses that cause muscle contraction. This will track down and train muscles that you did not even notice. This training can also be further strengthened by conscious tensioning and relaxation of the pelvic floor. In contrast to the purely mechanical devices, the probes are connected by cables with a battery-operated control element. The type, strength and duration of the pulses can be set. That is why the training is best done while sitting or lying down. These aids are especially advised for injuries of the sphincter, if the outer muscles, the function of the injured internal sphincter support or replace. Thus, for example, the consequences of a rupture of the perineum / episiotomies during birth or injuries of the musculature can be remedied by a prostate operation (of course only after healing of the wounds and recovery from birth or surgery).
knobs cushion: Those who spend a lot of time sitting in the day should treat themselves to an inflatable puff pillow. The nubs have a massage effect and ensure a good circulation throughout the region and can also prevent cellulitis. On such an air-filled pillow is only "active"? Sitting possible. At the slightest weight transfer, the entire pelvic floor and back muscles are required to maintain balance, which automatically results in a good posture. The pillow prevents bladder infections and relieves the spine.
5. Integrate training into everyday life
Many of the deliberately learned exercises can be easily and inconspicuously incorporated into everyday life: while waiting at the bus stop or the queue at the cash register, in the office, while doing housework or watching TV. The exercises take only a few minutes and are more effective if they are repeated regularly.
6. Pelvic floor-conscious everyday behavior
With a well-trained pelvic floor, you can behave in everyday life so that the pelvic floor is not unnecessarily burdened, but can perform its functions well. Proper posture and breathing, correct movements when carrying the load, in stress situations for the pelvic floor (eg when sneezing or coughing) and especially in all movements that occur frequently in everyday life.
So ?not very tight anymore? is only who takes the pelvic floor lightly. Pelvic floor training is important so that you can have a good laugh later on. Well-trained pelvic floor not only gives you more reason to laugh, it also makes you laugh a lot better. ;-)
