Strengthen pelvic floor for incontinence

How to strengthen your pelvic floor if you have incontinence

The topic of incontinence is largely taboo in our society. In addition to the physical symptoms, those affected often also suffer from great feelings of shame. They are not alone. Around 10 million Germans are affected by incontinence. However, women (25%) suffer from urinary incontinence more often than men (11%). However, targeted pelvic floor training can often provide relief from the symptoms.

 Incontinence and why pelvic floor training can help

The pelvic floor consists of muscle and connective tissue and forms a layer between the pubic and ischial bones. The muscle tissue can tense and relax

If the pelvic floor tenses, it ensures continence. If he relaxes, urine and stool can be excreted. If the muscles of the pelvic floor relax, they can no longer withstand the pressure of the bladder. The result is incontinence.

The good news is that you can train your pelvic floor yourself using simple means. Below we will show you what a simple and effective pelvic floor training could look like.


Aids for pelvic floor training

One way for women to train their pelvic floor is to use special pelvic floor trainers. These are about the size of a tampon and are inserted into the vagina. They should be kept there for a few minutes. Electric ones are also available as an option Devices that stimulate the muscles with additional impulses.

This training can easily be integrated into everyday life. However, to make your pelvic floor training even more effective, you can try the following exercise.


Pelvic floor training exercises

To train the pelvic floor, you usually don't need any weights or other aids. You can easily integrate light gymnastics exercises into your everyday life, for example when you get up in the morning or before you go to sleep in the evening. You hardly need to invest more than 15 minutes a day, but you should make sure that you do the exercises regularly.

Start with this exercise:

Lie on your back and bend your legs. Now squeeze your thighs firmly together and tense your pelvic floor muscles. Hold this tension for a few seconds and then release it again. Repeat this exercise 3-5 times.