Combined with electrostimulation they are effective in alleviating the problems of incontinence and frequent prolapses in women after giving birth.
Different studies confirm that after childbirth up to 35% of women suffer urinary incontinence when lifting, jumping, running, sneezing or coughing, which is due to the increase in abdominal pressure typical of these circumstances, which affects the bladder and a weakened pelvic floor musculature. This distension or dysfunction of the perineal muscles usually occurs 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 exercises and hypopressives can help a lot to reeducate this pelvic floor musculature to avoid problems such as urine leakage and prolapses.
HOW TO STRENGTHEN THE PELVIC FLOOR
“It has been seen that many women have very weak pelvic floor connective tissue, something that predisposes them to suffer from this problem after childbirth. Another case that aggravates it is that of women with a forward pelvic posture or anteversion, “explains Gemma Sola, physiotherapist specialized in pelvic floor re-education
Whatever the cause, the important thing is that it affects more women than they manifest it and that it can be treated naturally with very effective exercises if practiced regularly.
- The re-education of the pelvic floor, through a multidisciplinary follow-up with hypopressive gymnastics, Kegel contractions, electrostimulation and biofeedback, tries to restore the function of the perineal muscles that keep the bladder, rectum and uterus in an appropriate position.
- It also works the transverse muscle of the abdomen to reduce pressure on these organs.
Gemma Sola explains that in a first visit it is analyzed if the person suffers from urinary or anal incontinence, or prolapses. In the latter case there is a dysfunction of the organs: the bladder or uterus go down 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 intercourse, among 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 evaluate the state of this area.
Then you also see how the pelvis is (the anchorage of the muscles of the perineum), the global posture of the person and how is his abdomen, because all the weight of the abdomen falls on the bladder, rectum and uterus when the musculature of the transverse is weak, “continues Gemma.
Pelvic floor re-education treatment usually combines hypopressive gymnastics with Kegel contractions, which strengthen the perineal musculature.
HYPOPRESSIVE EXERCISE: WHAT IT IS
If the problem is centered in the abdomen, this area is worked through specific manual maneuvers to decongest the belly and diaphragm, closely related.
The person is also taught to perform hypopressive exercises, which consist of performing an apnea after a complete expiration, at the same time that the transverse abdomen is contracted.
“In this way this muscle is worked and a very effective pelvic floor contraction reflex is produced, while an elevation of the perineum organs is achieved by the change in pressure,” says the physiotherapist.
KEGEL EXERCISES: WHAT ARE THEY?
These contractions are performed as if you want to hold urine.
Three to five rapid contractions are recommended, rest for eight to twelve seconds and then contract and maintain the contraction for eight seconds.
The optimum is to do it two or three times a day for ten minutes.
In specialized physiotherapy centers, it is helped to perform the exercises and contractions with a vaginal touch, to achieve a greater awareness of the perineum and direct muscle contraction with precision.
A biofeedback device is also usually used, 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 contractions on their own, passive electrostimulation is used, which helps to contract the muscles and rehabilitate them. The method is painless.
HOW URINARY INCONTINENCE IS TREATED: A REAL CASE
Imma Fauria, a 35-year-old resident of Girona, had been suffering from urinary incontinence since she had her first child in February 2001, a baby who weighed four kilos at birth.
“They induced labor and gave me a big episiotomy. I noticed the muscles of the abdomen and perineum very flaccid, without strength. The midwife recommended that I perform Kegel contractions and use a cone to strengthen the muscles in my vagina while contracting.”
Seeing that he did not achieve much, the midwife suggested that he visit Gemma Sola. “she told me to forget about the cones and I started doing electrostimulation twice a week, in addition to hypopressive gymnastics. I did much more strength and the exercise was much more effective. When I had the second child, I didn’t hesitate to go to Gemma right away.”
For Imma, the biggest advantage of this treatment is that it manages to meet a need that conventional medicine does not cover.
“There is very little information about pelvic floor re-education, something inconceivable if we take into account the affected women who exist and who silence their incontinence and sexual problems due to misinformation or because they consider it a tribute paid for having children.”
Imma recommends attending a specialized center because the exercises are performed under professional supervision and with the necessary equipment. “I did not know that classic abdominal exercises are totally discouragedin my case, as well as jumping, running or cycling.”
Today he says he has more control over his incontinence, although he cannot afford to put aside his hypopressive exercises for long.