Pelvic exercises

There are a number of things you can do to help improve this condition, but without doubt a combination of natural herbs in Flotrol and with a Bladder control program of exercises called ‘Pelvic floor exercises’ you can regain control and get your life back.

Numerous research studies have shown that strength training of the pelvic floor muscles is an effective way to treat stress urinary incontinence and helps to Stop the symtoms of ‘Pain When Urinating’. Cure rates after a regular program of pelvic floor exercise varies between 44% and 69%. When performed correctly, pelvic floor exercises can help strengthen and improve bladder control.

It is significantly better to do Pelvic floor exercise than none at all. Remember your bladder muscles have become weakened overtime causing leaking and a desire to frequent urinate.

               ‘How’ to do ‘Pelvic floor exercise’…for Men:

We need to strengthen the muscle that is slung under your Pelvic bone between your legs. It starts from the base of your spine, around under your bladder and connects to a bone at the front of your Pelvic.

There are three different elements that are all put together in this one exercise. I will explain each in turn.

1. Setting down square on a chair, first tighten your rectum and squeeze. Remember that to exercise muscle you have to contract it hard. We will call this section (Squeeze).
2. You need to lift the section of muscle that lies between the scrotum and your back bone.  We will call this section (lift).
3. Imagine that you are urinating; you need to stop urinating, so hold as tight as you can. We will call this section (stop).

Now practice all three and then do them all at the same time.

Now that you know the procedure the next step is to lie flat on the floor, with your feet directly under your knees. Now place your hands behind your head and carry out the three steps above.

Only this time as you implement the three stages above, you will raise your right shoulder off the ground and point your right elbow towards your left knee.  Hold for a count of 5. Remember that the three steps above must be maintained during this procedure…then relax.

Now again carry out the three steps above, but this time you will rise your head off the floor and point your head towards both knees, count to 5 remembering to keep control over the three steps above…then relax.

Now carrying out the same three steps above, I want you to raise your left shoulder off the ground and point your left elbow towards your right knee. Hold for a count of 5 then relax.

This completes one full set; you will need to do three sets to begin with, three times a day. Start slowly and increase the sets as you get stronger.  

             ‘How’ to do Pelvic floor exercise…for Women:

Lie down on the floor and with your knees bent and your heels flat, exactly below your knees, raise your tailbone and hold the abdominal muscles while pulling your navel down towards your spine. “Keep on pulling until the lower spine is pressed into the floor and the pelvis is slanted so that the pubic bone is a bit higher than the hip bones”.

Gently hold for a count of 10, then relax and repeat. When this becomes easy and you need to increase the resistance, start by:

Lying on your back with arms crossed and knees flexed towards your abdomen. In this exercise, the movement should be to inspire and slowly lower your knees towards the floor, keep your knees bent. Now, return to your starting position and then inspire your knees down to the opposite side and exhale when doing so.

This exercise mainly works the internal and external muscles of your abdomen.  The benefits of pelvic floor exercise, rotating pelvis type, are: strengthening of hips, pelvic area, and abdominal musculature. Also, this exercise is beneficial to improve flexibility and weight loss due to fat burning process of the abdominal muscles.

For the best results do 15 to 25 full rotations…slowly!

Problems may also occur when the nervous system does not work properly due to disease or injury, this is known as ‘stress urinary incontinence’. The symptoms are leakage due to coughing, laughing, or physical exertion.

Others may have arisen due to medications taken, or a hormone imbalance.

Another very good and powerful way to help strengthen your bladder muscles that I have used is a method similar to the one above simply stopping yourself from passing urine. But this time you will be really urinating.  To do this exercise, you will need to stop urinating just after you start, using the above technique, holding for a count of 4 and letting the urine flow again. Repeating again after a second, holding tight for a count of 4. Do this 3 times during urinating. Keep this up for a couple of weeks and if required start again.

This method is not easy to begin with, but over time pays dividends by the bag full. If you are not gaining any positive results or if your symptoms are getting worse then ‘Stop’ you probability don’t have weak bladder. Re-examine and try again?. No one is saying that this is easy, but if you are fed up, irritated by ‘Pain When Urinating‘ then keep on with is program to see results.

 

I hope that the above methods work for you, but please remember that you will also need to take ‘Flotrol‘ as they both work better together!

For more information follow these links:

http://independent.academia.edu/JohnJudge

http://lowech.writing.gvsu.edu/fa08/200/blog/2172

http://urinaryhealth.wikispaces.com

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