Incontinence is they say is the scourge of the elderly. It’s not fatal but it carries with it a serious case of social stigma. Imagine discharging your urine in public without you even knowing it. Yes, that’s as serious it can get.
There are many underlying cases such as obesity, UTI, Alzheimer, pregnancy and hyper-plastic prostate gland to name just a few. Exerting effort, coughing and sneezing will also trigger it.
The urine may flow in trickles or it may pour out completely. Among elderly persons in the community according to research, 30 percent is affected by it. For those who are residing in homes for the elderly, it’s even higher which is between 40 percent to 80 percent.
Pelvic floor muscle exercise or Kegel exercise can help very much in fighting incontinence. It’s very simple and easy to do. You can do it almost anywhere without anybody knowing you’re doing it.
To find the right muscle which to exercise, try stopping urine at midstream. If you are able to do it, then you found the pelvic floor muscle.
Pelvic floor muscles are the layer of muscles that supports the organs in lower abdominal region such as the intestines and bladder in men and for women the uterus is added.
It traverse the bottom part of your pelvic bones.
You can sit or lie down depending on which position you may find comfortable or possible for you at the moment. After your bladder is empty, you do the exercise by alternately contracting and relaxing your muscle for five seconds each.
Remember not to include your stomach and buttocks by contracting them as well and don’t hold your breath. You may find some difficulty doing it at first but as you go along it becomes a cinch. There several other ways to do it, but this is the simplest and also very effective.
You can do it three sets a time 8 to 10 times daily.
Remember not do it by holding your urine at midstream. Do it only the first time to identify the muscle. Surgery isn’t an option in treating incontinence.