urinary leaks can affect us in various areas, but, above all, our well-being. Although incontinence can appear for various reasons, it is usually due to the weakening of the pelvic muscles and constipation. We tell you some tips to prevent it and exercises to strengthen the pelvic floor.
Tips to prevent urine loss
- Maintain good intimate hygiene.
- Maintain a diet rich in fiber and avoid ultra-processed foods and drinks.
- Avoid excess fluids: it is necessary to drink 1.5L of water a day, but it is important to dose well.
- Avoid tobacco.
- Avoid very tight clothing.
- Urinate before going to sleep.
- Practice gentle activities daily and consistently.
- Regular medical visits.
Exercises to strengthen the pelvic floor
There are several ways to strengthen the pelvic floor and control the bladder. Devices, medical treatments and, of course, specific activities such as:
1) Hypopressive abdominals
2) Kegel exercises
They can be performed in different ways. The point is to contract and relax the muscles in the area to strengthen them and be able to control or prevent urine loss.
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Lying position with legs bent. Breathe in through your nose, puffing out your belly. Remove all the air through your mouth while you empty your belly. 10 repetitions.
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Contract your pelvic muscles for 5 seconds while breathing. Rest for 10 seconds. Repeat 10 times.
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Contract and relax the pelvic muscles as quickly as you can. 10 repetitions.
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Imagine that the vagina is a 5-story building. Climb each floor, holding for 1 second each and without stopping contracting at any time. Then go down, relaxing the muscles progressively as you pass through each floor. Also hold for a second on each plant. Don't forget to breathe.
Recommendations:
- Empty your bladder before starting.
- Don't hold your breath.
- Close your eyes to focus on breathing and muscle contractions.
- Use GGcare repair oil to better work the intimate area.
- Repeat the exercises 3 times a day.