EVERKEEN MEDICAL CENTRE

· LABELS: EVERKEEN MEDICAL CENTRE 2020-08-08 MARIE CLAIRE – LAUGHING OR BEGGING OR SNEEZING, HAVE YOU EVER HAD A URINE LEAK? PERHAPS DO MORE KEGEL EXERCISES FOR THE PELVIC FLOOR MUSCLES! Featured on Marie Claire Full text: https://www.marieclaire.com.hk/kegalexercise/ 3-768x432 Exercising more helps to maintain a healthy body. Each muscle performs its own function, and the pelvic floor muscles help to strengthen the private parts. Have you ever felt urine or fecal incontinence at the moment of laughing or sneezing? If so, do more Kegel exercises for pelvic floor muscles and bladder activity. Kegel exercise, also known as pelvic exercise or retraction exercise, aims to strengthen the pelvic floor muscles and is suitable for both men and women. The pelvic floor muscles are located from the pubic bone to the tail bone. The pelvic floor muscles support the female uterus, bladder and large intestine, and surround the urethra, vagina and anus; the pelvic floor muscles support the male bladder and large intestine, and surround the urethra and anus. The pelvic floor muscles have a close relationship and synergistic function with urination and defecation function and sexual function. Pelvic floor muscle relaxation With the increase of age, the pelvic floor muscles of men and women gradually become loose, and urine leakage and fecal incontinence may occur, especially for women who have undergone multiple births, long-term constipation, menopause, frequent weight extraction, obesity, and prostate cancer. People with weakened pelvic floor muscles such as surgical resection and diabetes and overactive bladder are more susceptible to these problems. Training the pelvic floor muscles can improve bowel control, strengthen the elasticity of the urethral sphincter, improve constipation, improve bladder, uterine or intestinal prolapse, improve muscle tone, promote vaginal contraction, improve erectile angle, sexual function and increase sexual satisfaction. How to exercise the pelvic floor muscles? Kegel exercises can be performed at home or outdoors. It requires continuous and daily exercise to achieve significant improvement. It can be performed during urination, sneezing, coughing, laughing or lifting weights and other activities or daily time that may put pressure on the abdomen . THE TRAINING STEPS OF KEGEL EXERCISE ARE AS FOLLOWS: (1) First tighten the muscles around the anus to grasp the correct position of the pelvic floor muscles (2) Tighten the pelvic floor muscles for 3 to 5 seconds (3) Relax the muscles for 3 to 5 seconds (4) Repeat the tightening and relaxing steps 10 times (5) At least three groups (morning, lunch, and evening) should be performed every day, and each group should be repeated 10 times It can be done in the middle of urination at the beginning, and when proficient, it can be changed to advanced training while sitting, standing or walking. It can also be increased to endurance training, increasing the contraction and relaxation time from 3 to 5 seconds to 10 seconds . The training steps of the seated Kegel exercise are as follows: (1) Use an elastic ball to put it in your legs while sitting (2) Force the ball with both legs inward (3) Tighten the muscles for 5 to 10 seconds (4) Relax the muscles for 5 to 10 seconds (5) At least three groups (morning, lunch, and evening) should be performed every day, and each group should be repeated at least 10 times LEARN HOW TO STRENGTHEN THE PELVIC FLOOR MUSCLES Through the reduction of frequent urination or incontinence, biofeedback training (the doctor uses a small probe to insert the rectum or vagina to monitor the activity of the muscles during pelvic exercises), the lady herself puts clean fingers in the vagina and contracts the muscles to feel strong and weak Changes and other methods can be used to know the muscle strengthening effect. In addition, in addition to Kegel exercises, there are also some non-surgical methods in recent years, such as High Intensity Focused Electro-Magnetic Technology (HIFEM) instruments, which help to improve the pelvic floor muscle relaxation. Only in severe cases, there are Chances are, surgery is needed to solve the problem of urine leakage. Moreover, urine leakage or incontinence is not necessarily caused by pelvic floor muscle relaxation. If you have any questions, you should seek medical advice as soon as possible. You should not avoid medical problems , or find remedies online. Dr.-Lisa-Chan_img_750_h Dr Lisa Chan He obtained a Bachelor of Medicine and Bachelor of Surgery from the Chinese University of Hong Kong, a Master of Practical Dermatology from Cardiff University , a Postgraduate Diploma in Dermatology from Queen Mary University of London, a Postgraduate Diploma in Practical Dermatology from Cardiff University, a Diploma in Internal Medicine, The Chinese University of Hong Kong, and a Diploma in Pediatrics from the University of Sydney. He is currently serving as a tutor and grader at the School of Medicine of Cardiff University, UK, and an honorary clinical tutor at the Jockey Club School of Public Health and Primary Medical Care at the Chinese University of Hong Kong School of Medicine.