How to strengthen the bladder in women through exercise
The reasons that contribute to the weakening of the bladder are diverse. More often this disease occurs in the fairer sex, and in adulthood and old age. This is largely due to physiological characteristics. Incontinence in itself is not a disease, but indicates certain pathological processes. Sometimes it is enough just to eliminate the underlying disease to get rid of unpleasant symptoms. In any case, attention should be paid to the urinary system and begin to strengthen weakened muscles.
Since the bladder is a muscular organ, disturbances in its work are most often caused by a general weakening.
The following reasons can lead to incontinence:
- hypothermia;
- birth trauma;
- prolapse of internal organs;
- high physical activity;
- chronic cystitis;
- hormonal changes during menopause;
- progressive pyelonephritis.
Pregnancy and childbirth contribute to a decrease in muscle tone in women, which significantly increase the risk of developing infectious diseases and lead to stretching of the perineal tissues.
The high vulnerability of the female urinary tract is due to the short urethra. That is why the representatives of the weaker sex should pay special attention to clothing in the winter, avoid hypothermia and drafts. All this can lead not only to incontinence, but also to serious diseases of the kidneys and urinary tract.
After the onset of menopause, the level of estrogen in the female body drops sharply. This leads to a decrease in muscle tone and disruption of the sphincter. Damage to the nerves responsible for muscle contraction can also cause incontinence in women.
A weak bladder causes a lot of aesthetic problems for the fairer sex. However, this is not a reason to refuse physical exercises, moreover, moderate exercise will help get rid of the disease.
Signs of bladder dysfunction
The main symptom of muscle weakness is involuntary urination. Frequent urges, a burning sensation, a feeling of an overflowing bladder testify to a disease of the urinary system. Exercises to increase muscle tone will help reduce unpleasant symptoms, however, without a complete examination, it is impossible to prescribe the optimal treatment regimen.
The presence of infections and other diseases can greatly increase the symptoms and make urination painful. If you experience discomfort during urination or bloody discharge in the urine, you should immediately consult a doctor.
Therapeutic gymnastics is an excellent addition to complex therapy
To strengthen the bladder, it is necessary to perform daily simple exercises aimed at restoring the natural functions of a weakened organ. The most popular are exercises that involve alternating tension and relaxation of the muscles of the perineum. Women can also do forward bends from a sitting or standing position. Training with the ball, which should be held between the knees or tightly squeezed by the hips, has been shown to be effective.
The following exercises are shown to train the pelvic floor muscles:
- Ejections. They are a short series of pushing movements, reminiscent of straining during a bowel movement or attempts during childbirth.
- Quick cuts. They strengthen not only a weakened organ, but also the walls of the vagina, which reduces the likelihood of problems in the intimate area in women.
- Slow cuts. Aimed at better muscle development. During training, it is important not to overexert yourself, otherwise it can lead to the opposite effect.
Such gymnastics will be especially useful at the first signs of disorder. It can be recommended as a prevention of genitourinary disorders to all representatives of the weaker sex. Intense exercise can harm older women. They will benefit from classes using a device that fixes muscle tone. In the absence of the necessary voltage during training, the device will provide electrical stimulation. Such training will significantly improve muscle tone and regulate the process of urination.
Few resort to the use of special simulators, although they give good results in the treatment of incontinence. Vaginal simulators not only increase muscle tone, but also improve blood circulation, help restore the functions of the urinary system, and prevent uterine prolapse.
With a significant weakening of the organ, it is impossible to achieve a quick result. The load on the pelvic floor organs should be moderate. It is better to increase the number of approaches, but reduce their duration.
A stable result will appear only after a month of training. To relieve a sudden urge, it is useful to rub your legs together, sitting on a low chair or couch. This procedure will help relieve pressure on the lumbar nerve that regulates the urge to urinate.
The mistake of those suffering from incontinence is the restriction in drinking. This can lead to dehydration, which is especially dangerous in old age. You should not abuse the liquid with this ailment, however, instead of limiting its intake, it is better to control water intake and urination.
