According to Dr. Nguyen Phoi Hien - University Medical Center Hospital HCMC (facility 3), in the treatment of urinary incontinence, in addition to medication and medical intervention, proper exercise can effectively support symptoms control. Below is an analysis of the causes and a system of exercises for patients.
Exercises to increase strength for the pelvic floor muscles, patients perform regularly and persistently, during the exercise will create repetitive muscle spasms of the pelvic floor muscles, patients practice many times a day, 3 times a day, each time practicing 10 muscle spasms, each muscle spasm lasts about 3-10 seconds.
1. Kegel exercises:
Helps strengthen pelvic floor muscles – the muscles that control urination.
How to do it:
– Sit or lie down, keep your body relaxed.
– Pinch the pelvic floor muscles as if you are trying to hold back urine.
– Hold for 5 seconds → Relax for 5 seconds → Repeat 10 times.
– Perform 3 times/day.
Do not tighten the abdomen, buttocks or thighs.
2. Abdominal breathing exercise (deep breathing with the diaphragm)
Strengthen breath control, reduce pressure on the bladder.
How to do it:
– Lie down or sit comfortably, one hand on your stomach.
– Inhale deeply through your nose, feeling your belly bulging.
– Exhale through your mouth, your stomach slumped.
– Perform 10 breaths each time, 3 times/day.
3. "The Fan" health exercise
relaxes, regulates nerves – supports bladder regulation.
Movement:
– Stand up straight, feet shoulder-width apart.
– Gently extend your hand horizontally and lower it as if you are fanning.
– Combine inhaling when extending your arms, exhaling when lowering your arms.
– Repeat 10 times.
4. Bridge posture
Strengthen your buttocks and pelvic floor.
How to do it:
– Lie on your back, bend your knees, feet close to the floor.
– Press your feet, lift your hips high, hold for 5–10 seconds.
– Lower slowly. Repeat 10 times.
5. Mindful meditation exercise
Reduce stress, stabilize nerve reflexes.
How to do it:
– Sit upright, straight back.
– Close your eyes, focus on your breathing.
– Hold still for 10 minutes.
