What kind of exercise can alleviate urinary incontinence? What should women do if they leak urine when they smile

After pregnancy, the pelvic floor muscles of women become more and more relaxed, and the uterine volume gradually increases, causing damage to the bladder. As the month of pregnancy increases, female urinary incontinence becomes more and more severe.

What should women do if they experience urinary incontinence?

1. Do not eat diuretic foods

If women experience urinary incontinence, try not to eat diuretic foods such as corn whiskers, kelp, winter melon, poria cocos, and watermelon. In fact, the frequency of urination is most severe in the early and late stages of pregnancy, so do not eat these foods. In addition, weight should be controlled. During pregnancy, weight gain should be controlled within 12 kilograms and avoid overeating. Otherwise, weight will increase, putting pressure on the abdominal cavity. A balanced diet, eating more fresh vegetables and fruits, and avoiding high-fat foods can prevent constipation. If pregnant women experience constipation, they will exert force to defecate, affecting the contraction of the pelvic floor and increasing urinary incontinence.

2. Unable to stop urination

Pregnant women who stop urinating for a long time are prone to urinary incontinence. After a pregnant woman stops urinating for a long time, the muscles at the bottom of the pelvis contract forcefully, causing relaxation and fatigue of the muscles at the bottom of the pelvis for a long time. It is recommended not to stop urinating and urine must be discharged immediately. Worried about the awkwardness caused by urinary incontinence, a cushion can be placed, but it should be replaced frequently to prevent bacterial infection

3. Strengthen muscle movements

During pregnancy, it is recommended to do more perineal muscle contraction exercises, which can not only contract pelvic muscles but also control urination. The specific method is to kneel on the ground in a crawling motion, paying attention to straightening the back, contracting the buttocks muscles, pushing the pelvis to the abdomen, and relaxing the back arch after a few seconds. Repeat ten times.

What exercises can alleviate urinary incontinence?

1. Contractive vaginal movement

Pregnant women lie in bed, slowly breathing while trying to contract the vagina from the anus as much as possible, but be careful not to spread the force to other places, and also slowly relax while breathing.

2. Leg movements

Pregnant women lie in bed, slowly lifting their knees and breathing. At the same time, press their knees to lift the upper body, and while breathing, return to lying position. Repeat about 5 times.

3. Exercise of pelvic floor muscles

When lying in bed, the head should be raised, both hands should be flat on both sides of the body, knees should be bent, and the soles of the feet should be flat on the bed. Use force to contract the pelvic floor muscles like controlling urine, and relax after a few minutes, repeating about ten times each time, at least three to five times a day.