Kegel and hypopressive exercises for the pelvic floor

Different studies confirm that after childbirth up to 35% of women suffer from urinary incontinence when lifting weight, jumping, running, sneezing or coughing, which is due to increased abdominal pressure characteristic of these circumstances, which affects the bladder and a Weakened pelvic floor muscles. This strain or dysfunction of the perineal muscles tends to occur more frequently in women who have given birth to large babies, who have had multiple births (twins, triplets…) or who have undergone a major episiotomy.

Kegel and hypopressive exercises can help a lot to re-educate this pelvic floor muscle to avoid problems such as urine loss and prolapses.

How to strengthen the pelvic floor

“It has been seen that many women have very weak connective tissue of the pelvic floor, something that predisposes them to suffering from this problem after childbirth. Another case that aggravates it is that of women with a forward or anteverted pelvic posture“, explains Gemma Sola, a physiotherapist specializing in pelvic floor re-education

whatever the causethe important thing is that it affects more women than those who manifest it and that It can be treated naturally with some very effective exercises if they are practiced regularly.

The reeducation of the pelvic floor, through a multidisciplinary follow-up with hypopressive gymnastics, Kegel contractions, electrostimulation and biofeedbacktries to restore the function of the perineal muscles that keep the bladder, rectum and uterus in a proper position. works the transverse abdominis muscle to reduce pressure on these organs.

Gemma Sola explains that In a first visit, it is analyzed if the person suffers from incontinence urinary or anal or prolapses. In the latter case there is a dysfunction of the organs: bladder or uterus drop in such a way that they can occupy the space of the vagina and even come out, causing discomfort when walking and pain in sexual intercourseamong other problems.

“Through an internal touch or the use of a vaginal probe connected to a ‘biofeedback’ device we measure the active force that the person can exert with the pelvic floor muscles and we evaluated the state of this area.

then too you can see how the pelvis is (the anchorage of the perineal musculature), the overall posture of the person and how is his abdomenbecause all the weight of the abdomen falls on the bladder, the rectum and the uterus when the transversus musculature is weak”, continues Gemma.

Pelvic floor reeducation treatment usually combines hypopressive gymnastics with Kegel contractions, that strengthen the perineal musculature.

Hypopressive exercise: what is it

If the problem is centered in the abdomen, this area is worked by means of specific manual maneuvers to decongest the belly and the diaphragm, closely related.

The person is also taught to perform some hypopressive exercises, which consist of performing an apnea after a complete expiration, while contracting the transversus abdominis.

“In this way, this muscle is worked and a very effective pelvic floor contraction reflexwhile getting a elevation of the perineal organs by the change in pressure,” says the physiotherapist.

Kegel exercises: what are they?

These contractions take place as if he wanted to retain urine.

are recommended three to five rapid contractions, rest for eight to twelve seconds, then contract and hold for eight seconds.

The best thing to do is two or three times a day for ten minutes.

Specialized physiotherapy centers help to carry out the exercises and contractions with a vaginal touch, to achieve a greater awareness of the perineum and direct muscle contraction with precision.

It is also often used biofeedback device, which through visual and auditory signals shows if the exercises are performed correctly and the strength and muscle tone that are gained.

When the person has difficulty performing the contractions on their own, the passive electrostimulationthat helps to contract the muscles and rehabilitate them. The method is painless.

How urinary incontinence is treated: real case

Imma Fauria, 35-year-old resident of Girona, suffered from urinary incontinence since in February 2001 she had her first child a baby who weighed four kilos at birth.

“They brought me into labor and gave me a big episiotomy. I felt the musculature of the abdomen and perineum very flaccid, without strength. The midwife recommended that I do Kegel contractions and use a cone to strengthen the muscles of the vagina while contracting.”

Seeing that she was not getting much, the midwife suggested that she visit Gemma Sola. “She told me to forget about the cones and I began to do electrostimulation twice a week, in addition to hypopressive gymnastics. I did much more strength and the exercise was much more effective. When I had my second child, I didn’t hesitate to go to Gemma right away.”

For Imma, the greatest advantage of this treatment is that she manages to treat a need that conventional medicine does not cover.

“There is very little information on pelvic floor reeducation, something inconceivable if we take into account that of affected women who exist and who silence their incontinence and sexual problems due to misinformation or considering it a tribute paid for having children.”

Imma recommends attending a specialized center because the exercises are carried out under professional supervision and with the necessary equipment. “I did not know that classic abdominal exercises are totally discourageds in my case, as well as jumping, running or riding a bike”.

Today he says he has more control over his incontinencealthough you cannot afford to put your hypopressive exercises aside for long.