Pelvic floor exercises, often referred to as Kegel exercises, are highly effective for improving bladder control. These exercises strengthen the pelvic floor muscles, which support the bladder and other pelvic organs. Here’s a guide to performing pelvic floor exercises and considering medication options:
Identifying Your Pelvic Floor Muscles
- Finding the Muscles:
- The first step is to identify your pelvic floor muscles. One way to do this is by trying to stop your urine flow midstream. The muscles you use to do this are your pelvic floor muscles. Do not make it a habit to stop your urine flow regularly as it can lead to urinary problems.
- Another Method:
- Another way is to tighten the muscles that prevent you from passing gas. These are also part of the pelvic floor.
Performing Kegel Exercises
- Preparation:
- Empty your bladder before starting the exercises.
- Positioning:
- You can perform Kegel exercises in any position, but when starting out, lying down might be the easiest. As you get more comfortable, you can do them sitting or standing.
- The Exercise:
- Tighten: Contract your pelvic floor muscles and hold the contraction for 3-5 seconds.
- Release: Relax the muscles for an equal amount of time.
- Repetition: Aim to do 10-15 repetitions per session.
- Frequency: Perform these exercises 3 times a day.
Tips for Effective Kegel Exercises
- Consistency:
- Regular practice is key. Set reminders to ensure you do them daily.
- Focus on Technique:
- Avoid tightening your abdomen, thighs, or buttocks. Only the pelvic floor muscles should be contracting.
- Breathing:
- Don’t hold your breath. Breathe freely while doing the exercises.
- Gradual Increase:
- As your muscles get stronger, you can increase the duration of the contractions up to 10 seconds.
Advanced Techniques
- Quick Contractions:
- In addition to slow holds, practice quick contractions. Tighten the muscles quickly for 1-2 seconds and then release. Repeat 10-20 times.
- Pelvic Floor Exercise Devices:
- There are devices available that can help with resistance training for the pelvic floor muscles. These can provide more advanced training once you are comfortable with basic Kegels.
Medication Options
Fildena 100 and Malegra 200 medications can be an effective part of managing bladder control issues. Consult a healthcare professional to discuss whether medication is appropriate for you. Here are some common options:
- Anticholinergics:
- Medications like oxybutynin, tolterodine, and solifenacin help reduce bladder spasms and frequency of urination. They work by blocking the action of acetylcholine, a chemical that signals the bladder to contract.
- Beta-3 Agonists:
- Mirabegron (Myrbetriq) relaxes the bladder muscle, increasing its storage capacity and reducing the need to urinate frequently.
- Topical Estrogen:
- For postmenopausal women, topical estrogen applied as a vaginal cream, ring, or patch can help rejuvenate and strengthen the tissues around the urethra and vaginal areas.
- Desmopressin:
- This medication is used to reduce urine production, especially at night. It is typically prescribed for nocturia (frequent urination during the night).
Additional Considerations
- Monitor Progress:
- Improvements in bladder control may take a few weeks to months. Consistency is crucial.
- Side Effects:
- Be aware of potential side effects of medications, such as dry mouth, constipation, blurred vision, and others. Discuss these with your healthcare provider.
- Consult a Professional:
- If you’re unsure whether you’re doing the exercises correctly, if you’re not seeing improvement, or if you are considering medication, consult a pelvic floor physical therapist or healthcare provider.
Incorporating into Daily Routine
- During Daily Activities:
- Once you’re comfortable, incorporate the exercises into daily activities like brushing your teeth, watching TV, or waiting in line.
- Apps and Reminders:
- Use apps or alarms on your phone to remind you to do your exercises regularly.
By consistently performing these exercises and considering appropriate medications, you can strengthen your pelvic floor muscles and improve bladder control over time. Always consult healthcare professionals before starting new treatments.
