Many men and women who suffer from mild incontinence also lose confidence in themselves, with an inevitable negative effect on their quality of life.
In contrast to women, more accustomed to talking about their health problems, men are more reluctant to broach the subject, they tend to isolate themselves and change their lifestyle.
Discomfort to the sense of 'humiliation' is a short step.
Also because incontinence concerns that the collective bodies are associated with signs of masculinity and femininity in women.
So, for many people, this means discomfort, fear of loss of sensuality, strength, masculinity. Men and women with incontinence problems tend to radically change their habits: stop going to the gym, avoid organize travel, or seeing friends and even abstain from sexual activity with their partners, thus depriving themselves deliberately many of life's pleasures.
The pelvic floor rehabilitation, as well as change some behavioral habits, aims at strengthening muscle groups important to resume continence riabilitator.
The therapist will explain the basic concepts and exercises that you will find in this test for the purposes of a quick and lasting recovery. Your quality of life will improve and you will be happier.
The first step is not to hurry, but to be determined and constant.
Are you ready?
So ... have a Good Job!
Just reading this manual you will find a simple and sometimes not-medical terminology that was adopted on purpose, for the purpose of greater understanding for the patient.
Although easily understood, this guide should be performed prior explanation outpatient practice by the therapist.
Firt of all We must know that the pelvic floor muscles are at the base of the pelvis bone. Therefore, they must bear the full brunt of what lies above.
Beware, therefore, if you have some abdominal obesity, so-called "bacon", maybe it's time to lose weight!.
If you think of the pelvic floor, imagine all the little muscles that resting on the saddle of the bicycle.
The pelvic floor is like a trampoline braided superficial and deep layers that are at the base of your pelvis bone and it's supported by ligaments and fascial as a trampoline, which is supported by taut strings.
For women, entering the menopause, those strings, which are "hormone-dependent" break and the pelvic floor may have some dysfunction. In fact, menopause is a hormonal crash and then a collapse of support structures.
What does "tighten" the muscles of the pelvic floor mean?
Tighten means contract, squeeze, pull inward, it is the opposite of relaxing.
When you are unable to hold urine and the amount of the loss is or a few drops or as an open faucet, the reason is that some details are not toned (strong) muscles or lack of them closing function.
Age, obesity and overweight, diabetes, thyroid malfunctioning, herniated disc, the parties or some surgical procedures such as radical prostatectomy, resection of the rectum, hysterectomy, hemorrhoidectomy, the fistulectomy ... can cause urinary incontinence, faecal incontinence, sexual problems or pelvic pain.
Every time I cling muscles of the pelvic floor, you need to Exhale ( throw out the air with your mouth). So, while the air intake (Inspiration), the pelvic floor muscles will be relaxed
If you will tighten the buttocks, at any time, even the abdomen (belly) will "go inside." And 'as if the belly and bottom were connected: one shrinks and shrinks the other. Do this several times, during normal activities of your day (squeeze your butt bringing your stomach in).
If the glutes are contracted, that is tight, the pubis is retroverted that is always facing up
The pubis is the third element that participates in the contraction of the buttocks.
Contracts buttocks, stomach in, pubis upward and muscles of the anus tight suction to
the inside is the secret (THE KNACK, the trick) to "close the tap defective."
If you suffer from constipation ruin even in a single thrust defecatory the work of muscle strengthening of a week. Talk to your therapist who will advise or possibly head to a proctologist.
The exercises that follow provide the transition from a supine position (belly up) to the prone (face down) and then standing and then sitting still and supine and prone again and so on ... In order to make the movements more times the most critical which are the movements and changes of position.
Exercises in supine, prone, sitting and standing
RELAX A BELLY UP, KNEES TO CHEST BENT. STANDING CROSS. HANDS ON KNEES. Shoulders relaxed. WORK ONLY WITH ANAL MUSCLE. 200 TIMES IN SUCCESSION. MEANS THAT YOU HAVE TO TIGHTEN A "SUCTION" SAY 'TO THE INTERIOR, THE ANAL little muscle, contracting it. YOU WILL HAVE TO DO IT SLOWLY. 2 SECONDS TO TIGHTEN AND TWO SECONDS TO MAKE, EVERY DAY INCREASING THE SECOND AND CONTRACTION IN SECONDS FOR DOUBLING relax him.
RELAX A BELLY UP WITH BENT LEGS. SUPPORTED feet apart. ARMS ALONG THE BODY. INHALE, THROW OUT THE AIR SLOWLY while tightening the buttocks, flattens BELLY BUT STILL SOFT. RAISE THE DOCK AT THE SAME TIME AS A BRIDGE AND KEEPING THE CONTRACTION IN THE BELLY IS LOCKED IN.
Repeat 15 TIMES
A RELAXING LEG TESE. FEET AND ALTERNATE straddling. INHALE AND WHILE YOU THROW OUT THE AIR, THE BASIN RETROVERGERE (MEAN TO BRING THE PUBIC UPWARD WITHOUT RAISING THE BACK BUT crushing AGAINST THE PLAN IN WHICH YOU) muscoletto TIGHTENING THE GOOD ANAL AND MAINTAINING THE TUMMY IN. I GLUTEAL ARE CONTRACTS. REPEAT 10 TIMES WITH RIGHT LEG OVER AND 10 WITH THE LEFT OVER.
STILL STANDING IN FRONT OF A WALL POSSIBLY PUT YOUR HAND ON THE WALL FOR NOT MISS THE BALANCE. GO TO TOE FOOT tightening the buttocks AND KEEPING THE TUMMY IN. SHOULDERS ARE ALIGNED. BREATHE NORMALLY WITHOUT EVER THROW OUT IN THE BELLY. Back down 'WITH FEET AND AGAIN. 30-40 TIMES. TRY TO REMEMBER THE RULE: BELLY AND SEATING CONTRACTS ARE ALWAYS TOGETHER.
RELAXED A BELLY UP WITH LEGS EXTENDED, PUT THE RIGHT FOOT ON THE LEFT KNEE, A TEAM, TO KEEP THE ALIGNMENT OF THE BASIN AND MAKE ONE THE INSPIRATION AND AT THE SAME TIME THEN THE CONTRACTION The EXHALATION. I GLUTEAL ARE CONTRACTS. REPEAT 15 TIMES. TRY TO TURN UP THE BASIN DURING CONTRACTION. KEEP THE CONTRACTION FOR AT LEAST 15 SEC
Lie down to BELLY UP.
TAKE THE RIGHT KNEE TO CHEST WITH YOUR HANDS. INHALE, TIGHTEN AND ROTATE THE BASIN UP TO 15 SEC WHEN ESPIRA. VA THE LEG RESTRAINT IN THE CHEST. CHANGE THE LEG AND MAKE THIS YEAR 5 TIMES FOR LEG
TAKE BOTH LEGS TO MAKE THE CHEST AND ABOVE THE CONTRACTION. KEEP YOUR LEGS CHEST THROUGHOUT THE CONTRACTION. THE BELLY AND 'IN IN SOFT. MAKE THIS YEAR TO 5 TIMES
PUT A LEG OVER OTHER crossing them, LEGS ARE EXPANSES. MAKE THE CONTRACTION OF GLUTEAL AFTER TURNING THE BASIN AND INSPIRED THE BEST 'BE UP. ALWAYS IN BELLY IN. EXHALE ALOUD AT THE SAME TIME COUNTING UP TO 20.
LEGS AND KNEES BENT CLOSE. FEET SUPPORTED THE COUCH. TIE ONE ON KNEES ELASTIC IN ORDER TO KEEP THE UNITED. INHALE, INCUR THE PELVIC FLOOR AND RAISE THE BASIN TO THE BACK LITTLE arch. AT THE SAME TIME TO OPEN THE KNEES ELASTIC counterforce. RETAIN FOR 10 SECONDS throwing out LENTAMENTE..PANCIA ALWAYS CONSTANTLY IN THE AIR IN. Repeat 5 times.
A YEAR IN FEET LEGS A LITTLE 'apart. LEAN WITH YOUR BACK ON A WALL, REMEMBER TO GET UP IN THE PELVIC FLOOR MUSCLE CONTRACTION. Spread the legs (50 CM) INHALE DEEPLY. PUT YOUR HEAD ON THE WALL. INCUR THE PELVIC FLOOR. EXHALE SLOWLY AND DOWN A LITTLE BIT FOLDING KNEE RAISE WITHOUT HEELS BUT KEEPING THE CONTRACTION FOR 10 SEC .. THE LEANING BACK WITH FORCE DURING THE WALL BASIN RETROVERSION. THEN ASCEND IN FEET AND RELAX .. REPEAT FOR 15 TIMES. DURING THE CARS YOU MUST KEEP THE CONTRACTION.
SITTING IN A CHAIR. Spread the legs SLIGHTLY (50CM). Arms relaxed at THE BODY. INHALE, INCUR THE PELVIC FLOOR AND EXHALE SLOWLY WHILE KEEPING THE CONTRACTION FOR 15 SEC. CRUSH YOUR BACK ON THE BACK OF THE CHAIR HELPS THE BELLY introflex. RELAX THEN SLOWLY. REPEAT FOR 10 TIMES
BELLY DOWN ', cross the ankles FOLDING LEG HEIGHT OF THE KNEE, spread the KNEES. HANDS UNDER THE CHIN wring QUICKLY .. I GLUTEAL (OR THE ROW) INTROFLETTENDO ABDOMEN. FLUID AND SPONTANEOUS BREATH. NOT FORCED. REPEAT 50 TIMES. CAREFUL NOT TO PUSH WITH THE BELLY
IN FEET, HANDS TO THE SIDES, WALK FACING OUTWARD and spaced, KNEES BENT, RETROVERSION BASIN AND FAST anteversion. THE BREATH IS NOT 'FORCED. COUNT 50 TIMES .. (RETROVERSION = HUMP AND PUBIC FORWARD; anteversion = ROW WITH A DUCK back arched)
Onto the bed A BELLY UP WITH ARMS AND LEGS SEMIPIEGATE ALONG THE BODY, AND THEN WHILE INHALE ESPIRA, Spinning DOCK + KNEES ON THE RIGHT AND THEN LEFT slanting KNEES FROM TIME TO TIME TO RIGHT AND LEFT. TURN YOUR HEAD FROM THE OPPOSITE SIDE OF THE KNEES. REPEAT 10 TIMES. CAREFUL NOT TO LEAVE THE BELLY IN OUT. I GLUTEAL ARE ABLE TO KEEP THE NARROW ABDOMEN IN IN.
SITTING ON A CHAIR OR RELAXING IN BED WITH LEGS SEMIPIEGATE, TYING THE KNEES WITH AN ELASTIC, INHALE and separate your KNEES counterforce breathing out. REMEMBER TO TIGHTEN GLUTEAL OPEN WHILE THE KNEES. REMEMBER THAT THE ABDOMEN 'ALWAYS introverted. REPEAT 20 TIMES.
FLAT POSITION OF HAND BENT ELBOW IN THE EAR. KNEES BENT A SHELL 90 °. Huddled. INHALE, EXHALE AND PULL THE TUMMY IN, tightening the buttocks. REPEAT 5 TIMES FOR EACH SIDE. AIR COMES OUT OF THE MOUTH AND NOT BLOWING SO IMPERCEPTIBLE LOUDLY.
POSITION ON THE OTHER SIDE OF AN EXTENDED LEGS. UNDER ARM TO EAR. INHALE AND WHEN DO ESPIRA 20 SMALL CIRCULAR MOVEMENTS OF THE UPPER LEG. THE BELLY AND I ARE CONTRACTS GLUTEAL. KEEP THE ALIGNMENT OF THE BODY AND THE BALANCE ON THE SIDE. REPEAT ON THE OPPOSITE SIDE
BELLY UP LEGS EXPANSES. ESPIRA INHALE AND WHILE WEARING THE CHEST LEGS WITH FORCE. THEN RELAX ALL TAKING THE LEGS CHEST. SHARE THIS POSITION. INHALE reroute LEGS exhaling. RELAX.
Useful tips and essential advice to improve your condition:
Remove any type of absorbent overnight as soon as you will find
waking up with a dry diaper .
Lying down, there is pressure on the bladder and then you will not lose urine. Unless you're the tops, and sleeping deeply, turned left and right without thinking to withhold, you may lose a few drops for pushing the belly.
As I said before, the pelvic floor is affected by all the weight that is above him. Therefore, if you do not ever roll out during the day, at about 17 to 18 in the afternoon, you could lose more urine, due to excessive muscle fatigue that does not respond to contraction. (it is as if you are unable to keep the tap closed).
That is why it is important to rest after lunch.
Resting in a horizontal position (lying down) does not mean sitting down to rest. In fact, just sitting, the pelvic floor supports more weight. So lie means lying in bed or on the couch, maybe with your legs higher than the pelvic floor.
When you get up from a chair, slow down for a moment and think.
You must first inhale (ie take the air with the nose) then, while exhale and hold your abdomen (belly) in inside, you'll get up clutching his little muscle anal.
When you see that you can spend a few hours without getting wet, try to remove any absorbent. The attention so that you'll be doing your pelvic floor will be much greater. The diaper is also a psychological security that does not force you to think about the "little muscle to tighten."
If you are a man, try to urinate standing up and not sitting, to empty the bladder completely. also try to stay in front of the toilet after urination few seconds, breathing deeply and releasing the buttocks because you may find that you have more drops from empty.
Questions and Answers
You may wonder why the anus? The reason is that your faucet missing, close to the base of the penis, if you are men, or, under the clitoris, if you are a woman, and is directly connected to the anus.
Why do not you lose by sitting down?
Because the urethra (ie the groove from which the urine comes out) bends almost in half, closing the tap.
And if you have to do the heavy work?
Remember that every time your stomach will be "pushed out beautiful," that the abdominal muscles will contract, hard, will weigh on the pelvic floor, will be pushed down, ruining all your work for reinforcement.
And how can you do?
Always remembering to tighten the pelvic floor muscles before and during exercise, but always and only with your stomach in.