Urine is produced by the kidneys, stored in the bladder and expelled from the body through the urethra. The bladder is a muscular organ capable of stretching while the urine is being stored and contract, to allow the Elimination of urine. The output of urine through the urethra is controlled by muscle called urinary sphincter, which remains contracted until the time the person will urinate. While the person urinates, this muscle is relaxed, what facilitates the output of urine. When a woman gets pregnant, the growth of the uterus causes pressure on the bladder increases, which can affect the functioning of the urinary sphincter, causing small urine leaks. The name given to this change is known as urinary incontinence, or involuntary loss of urine.
Other factors that can cause urinary incontinence are the increase in maternal body weight and hormonal changes resulting from pregnancy, which can change the stretch or pelvic muscle relaxation.
But don’t worry, because there are physical exercises to prevent urinary incontinence. Want to know what are they? Then continue reading today’s post!
Pilates lessons can be taken from the first quarter without bringing complications for the mother or the baby. The exercises should be geared to the strengthening of the abdomen and pelvic musculature and can occur up to twice a week, with a duration of 1 hour each class.
In addition to decrease involuntary loss of urine, the Pilates lengthens the muscles of the legs and the back, which contributes to the reduction of pain and feeling of discomfort; improves breathing, increases oxygenation to the baby and can stimulate the natural childbirth.
Kegel exercises help control urinary incontinence because strengthen the pubococcygeus muscles that extend from the pubic bone to the coccyx and form the floor of the pelvic cavity. These muscles help still support the uterus and bladder.
Kegel exercises also fight the vaginismus and enhance sexual intercourse, since increases blood circulation and helps the woman to identify what are the muscles involved during the Act. The pubococcygeus muscle is the same that we use when we need to stop the Jet of urine.
How to perform Kegel exercises
First, empty the bladder. Then, contract the pubococcygeus muscles, hold for a few seconds and relax this muscles. One way to perform these exercises is to repeat the contraction of this muscle ten times, relaxing for a short interval between contractions. The exercises should be repeated every day.
important to note that the cases of urinary incontinence in pregnancy should be accompanied by a doctor and that no pregnant woman should start exercise, Pilates Kegel, or without the knowledge of your doctor. For best result of Kegel exercises, it is important the guidance by a health professional (nurse, physical therapist or physical educator), specializing in the area.
Liked our tips to treat urinary incontinence in pregnancy? Do you know any other effective exercise to share with us? Write in the comments of the post.