How to exercise for female urinary incontinence

Some women suffer from urinary incontinence in life, which is quite embarrassing. Experts point out that common causes of urinary incontinence in women include relaxation of pelvic floor muscles and ligaments and decreased estrogen secretion. If such a phenomenon occurs, you can do some exercises in your daily life, such as anal lifting exercises and pelvic exercises.

1. Lift the Anus

Some people experience urine leakage after having a baby. If this is the reason for coughing and incontinence, it is recommended to do more anal lifting exercises. Generally, you can exercise your pelvic floor muscles so that they can contract autonomously. When doing ani lifting exercises, do not add abdominal pressure, so as to achieve better results. If you exercise every day, you will basically not have problems with urine leakage when you cough in the future.

2. Pelvic Exercises

Appropriate pelvic exercises can relieve the phenomenon of urinary incontinence caused by coughing. The exercise is also very simple. Stand still, cross your hands on your shoulders, and keep your feet as wide as your shoulders. Just like when you are holding your urine, you must hold it tightly, hold it for 5 seconds, and then relax your body. Repeat this movement 20 times, and it will have a certain exercise effect. When doing this exercise, the rest of your body can remain relaxed, but your abdomen should not be tightened.

3. Keep a calm mood

If a woman suffers from urinary incontinence, she needs to pay attention to her emotions, reduce emotional fluctuations, and maintain a reasonable and relaxed mood to avoid frequent urinary incontinence. Maintaining a relaxed mood can also help women stabilize their endocrine system and estrogen secretion, which is also helpful in alleviating and improving urinary incontinence.

Now you know how to exercise. The specific improvement methods are different depending on the different causes of each person's coughing and urine leakage. If you encounter urinary incontinence, you can refer to your specific situation to choose the appropriate exercise method.