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A simple thing that can be done by people suffering from incontinence is that it can cure unpleasant leaks


She thinks that between 25% and 45% of women experience a degree of stress incontinence during their lifetime.

Jane Simpson, a leading continental specialist in the United Kingdom, says her patients are typically between 40 and 60 years of age and range from women who lead a normal life, but avoid trampolines "just in case", to those who are reluctant leave the house, or they have 10 or more months each after two or three incontinence pads.

"It's a very underestimate theme because it's taboo," says Jane.

Will Women will meet and talk about their sexual life or menopause, but they do not talk about it.

"We somehow hope that it will disappear."

Jane continues: "It's worrying that we find the best creams for the face that we can afford and take care of our body with physical exercise and good nutrition, but we do not do anything for" down there ".

Why are the muscles of the pelvic floor weakening?

To find the pelvic floor muscles, try to stop the urine flow while sitting on the toilet

The pelvic floor is a group of muscles that stretches from our vagina to the back of the pubic bone at the front, and wrap around our pelvic organs.

These muscles act as hanging nets, maintain organs and prevent urine leakage.

When we are aging, these muscles begin to weaken – especially after the menopause.

The birth of children, sport with great influence and constipation can contribute to the deterioration of the pelvic floor.

Do men suffer?

Men may also suffer from stress incontinence

Some Jane patients are men, usually those who have had prostate surgery.

Pineapple exercises are also crucial, but Jane believes that men are generally better at women than women.

"They are quite motivated, because stress incontinence is so shocking for their system, because they never wore pads, had time or had anything before," she explained.

What can you do to help …

The best way to help with stress incontinence is to strengthen the pelvic floor muscles.

"I wish I could find a way to have fashionable exercises for the pelvic floor," says Jane.

"They need to be considered as something they would not dream of not working, such as cleaning our teeth or showering."

"About 50% of people are performing exercises wrongly," says Jane.

"This is often because people do not find the right muscles."

How to find a pelvic floor

1. Sit on the arm of the table or on a hard surface with your feet on the floor.

2. Tilt forward so that your area of ​​the vulva is in contact with a hard surface.

3. With your hands on your thighs, try to lift this area away from the one on which you sit.

Jane recommends exercising on the pelvis three times a day

But …

Sit straight to the bathroom with your knees apart.

Try to stop the urine flow by lifting your muscles up and down.

Squeeze, lift and hold for a moment before you go down.


73% of women regularly performing exercises on the pelvic floor are able to cure stress incontinence

Begin by laying on your back, knees bent and feet on the bed or in the ground.

1. At the same time, assemble all muscles, squeeze, lift and hold for five seconds.

2. Leave and count up to five.

3. Repeat five times, preferably three times a day. Work up to 10 seconds, which may take a few weeks or longer. This can be done by both men and women.

Once you hang it, you can run these exercises at any time (standing, sitting, lying).

Make them part of your routine by connecting them with something you do every day, such as getting out of bed, laying a kettle or washing your teeth.

Jane says, "Think about the benefits she'll bring – no more pillow, better sex, and you can make the sport you want."

Can it be cured?

Treatment rates are impressive.

Studies show that 73% of women who perform three sets of eight to twelve cases of pelvic compression for two to four days a week over a period of five months are completely cured and 97% show some improvement.

Younger you are lighter – Jane saw patients in the sixties and seventies who were treated.

Do we need gadgets?

Despite its reputation, pilates are not always good for the weak pelvic floor

Muscles can be exercised without the use of utensils, but Jane recommends them because they believe that it will help people to continue their exercises.

She likes the Squeezy app, £ 2.99, designed by NHS physiotherapists, who sends you reminders on how to and when to do exercises and reviews your progress.

He also estimates Elvie's cheerleader, which is expensive for 170 pounds, or vaginal weights, is much cheaper, but medieval.

What about Pilates?

Jane says that Pilates does not help if you do not perform exercises in your pelvis in a routine.

Sitting and other exercises can damage the weak pelvic floor.

– Jane Simpson is the author of the pelvic floor bib, which is accessible HERE.

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