Combining the best incontinence products with pelvic floor exercises can eliminate the overactive bladder problem. It is essential to consult your doctor before performing these exercises.
If you cannot sneeze or cough without leaking a little urine, you’re not alone. Problems associated with the pelvic floor are common and can happen to anyone. During monsoon, older adults find it challenging to supress the urge to urinate.
Investing in the best incontinence products is an ideal solution for them in the monsoon. Incontinence products like super-absorbent adult diapers are suitable for people with an active routine too. But apart from incontinence products, including pelvic floor exercises is the best way to counter an overactive bladder.
Pelvic floor exercises can also aid in reducing the severity of symptoms related to pelvic organ prolapse. Incontinence can have a number of causes, from surgeries to age.
Most bladder incontinence exercises focus on fortifying your pelvic floor muscles. Bladder incontinence exercises, also known as Kegel exercises, are helpful in alleviating symptoms of an overactive bladder. If incontinence is troubling you, performing Kegel exercises is suitable.
The Primary Function of Pelvic Floor Muscles
The pelvic floor contains muscles and connective tissues that attach to the pelvis. The muscles present on the pelvic floor are essential to the smooth functioning of your body.
Pregnancy, surgeries, repeated heavy lifting and obesity can result in the weakening of pelvic floor muscles. Even irritable bowel syndrome can lead to incontinence. Here are the types of exercises to strengthen pelvis for effectively countering incontinence.
Sitting Fast-Twitch Exercise
On the pelvic floor, you’ve two crucial types of muscle tissues. They are the fast-twitch and slow-twitch muscles. Note that the fast-twitch muscles react swiftly and help you avoid bladder incontinence while laughing or coughing. Here are some ways to practice this exercise.
- Sit in a chair and identify your pelvic floor muscles.
- Try to grasp these muscles like you’re attempting to squeeze them.
- Release immediately.
You can repeat the sitting fast-twitch exercises at least ten times daily to get the desired results.
Horizontal Kegel Exercise
For older adults, practicing Kegel exercises while lying down may be more comfortable. Lying down and practicing Kegel exercises can drastically improve your pelvic strength. Here are some ways in which you can perform the horizontal Kegel exercise.
- Try to lie flat on the floor. Fold your knees so that they form an angle with your legs.
- Try to exert pressure on your pelvic floor muscles.
- Hold the pelvic floor muscles for up to ten seconds and then release.
You should repeat this ten times per day for effective results.
Sitting Slow-Twitch Exercise
The slow-twitch muscles present on the pelvic floor are essential in controlling incontinence. Slow-twitch pelvic muscles support your lower organs. Here are some practical ways to practice the slow-twitch exercise.
- Sit in a chair and identify your pelvic floor muscles.
- Grasp your pelvic floor muscles.
- Clench for up to ten seconds and then release.
You can practice this exercise ten times per day.
Performing Kegel Exercise While Standing
If you observe bladder incontinence while standing, you can practice the standing Kegel exercise. To perform the Kegel exercise, you should execute the following steps.
- Stand in an upright position and identify your pelvic muscles.
- Try to squeeze your pelvic muscles.
- You may observe tension in your buttocks or thighs.
- Squeeze the pelvic muscles for up to ten seconds.
You can repeat this exercise ten times per day.
When Should You Avoid Pelvic Floor Exercises?
If you have a fragile pelvic floor, refrain from practicing exercises to prevent bladder incontinence. Performing the exercises may weaken the muscles and worsen the condition of incontinence. You should also consult your doctor if the continence is the result of surgery. Consulting your doctor is necessary before performing any type of pelvic floor exercise.
Diapers Help You to Deal With Urinary Incontinence During Monsoons
Avoiding incontinence during monsoon requires the integration of Kegel exercises and diapers for elders. Doctors suggest that during monsoon, the conditions associated with UI tract amplify. Adult diapers are suitable for making your life comfortable during the rainy season.
Moreover, if you are just starting with Kegel exercises, it will take some time for the results to appear. However, with adult diapers, people and elders with incontinence can enjoy the varied flavours of monsoon.
If you have an active lifestyle, investing in adult diapers is the best solution. Pant-style adult diapers are discreet, and you can wear them to work efficiently. Here are some reasons why buying adult diapers medium is worthwhile.
- Tension-free comfort during the rainy season
- It offers you a great sense of relief and security
- Elders with restricted mobility find it easy to maintain hygiene with adult diapers
- Diapers for adults come with odour protection
- Ideal for both men and women
Diapers for adults are effective in controlling bladder and faecal incontinence. In addition, a combination of pelvic floor exercises and adult diapers will help you address incontinence during monsoon.