Bladder prolapse, also known as cystocele, is a condition in which the bladder descends into the vagina due to weakening of the pelvic floor muscles. This can cause symptoms such as urinary incontinence, frequent need to urinate, or a feeling of heaviness or pressure in the pelvic area. Although surgical intervention may be necessary in severe cases, there are exercises that can help strengthen and support the pelvic floor muscles, which can relieve symptoms and even prevent new prolapses.
One of the most effective exercises for bladder prolapse are Kegel exercises. Kegel exercises involve contracting and relaxing the muscles that control the flow of urine. These exercises can help strengthen the pelvic floor muscles, providing better support for the bladder. To perform kegels, start by finding the right muscles:
- Imagine trying to stop the flow of urine and squeeze those muscles.
- Hold the contraction for a few seconds and release them.
- Repeat this process several times, aiming for at least three sets of ten repetitions per day.
Blockquote: Regularly performing kegel exercises can improve the strength and function of your pelvic floor muscles, which may help relieve the symptoms of a bladder prolapse. It is important to note that proper technique is crucial, as incorrect execution of kegel exercises can lead to further muscle imbalances. Consulting a healthcare professional or pelvic floor physical therapist can ensure that you perform the exercises correctly and get maximum benefits. In addition to kegels, other exercises such as pelvic tilts, squats, and bridges can also help strengthen the pelvic floor and provide support for a prolapsed bladder.
Exercises for Prolapsed Bladder
1. Kegel exercises: One of the most effective exercises for bladder prolapse are Kegel exercises. These exercises focus on the pelvic floor muscles, which support the bladder and other pelvic organs. To perform Kegel exercises, squeeze your pelvic muscles as if you were trying to stop the flow of urine, hold for a few seconds, and then release. Repeat this exercise several times throughout the day.
Citation: “Kegel exercises are usually recommended to women with bladder prolapse, since they help strengthen pelvic floor muscles, providing support to the bladder and reducing symptoms.”
2. Bridges: Bridges are a great exercise to strengthen the buttocks, which indirectly support the pelvic floor muscles. Fully mouth with your knees flexed and your feet resting on the ground. Raise the buttocks from the ground, forming a bridge with the body, and keep the position for a few seconds. Go down slowly and repeat. Incorporating the bridges into your exercise routine can help you improve pelvic stability and reduce the symptoms of bladder prolapse.
- Wall squats: wall squats are another effective exercise to strengthen the pelvic floor and central muscles. Stand up with your back against the wall and slowly slide to the squatting position, keeping your knees at an angle of 90 degrees. Keep this position for a few seconds and then push with the heels to stand up. Repeat the exercise several times, gradually increasing the duration of maintenance.
Exercise | Target muscles |
---|---|
Kegel exercises | Pelvic floor muscles |
Bridges | Buttocks, indirect support from the pelvic floor |
Wall squats | Pelvic floor and central muscles |
Understanding Prolapsed Bladder
Bladder prolapse can cause various symptoms, such as discomfort or pain in the pelvic region, feeling of heaviness or pressure in the vagina, urinary incontinence (urine losses) and difficulty to completely empty the bladder. It can significantly affect the quality of life of a person and cause emotional anguish and social shame.
Important information:
- The bladder prolapse is caused by the weakening of the pelvic soil muscles and the ligaments that support the bladder.
- Among the factors that increase the risk of developing a bladder prolapse include childbirth, aging, obesity, chronic cough and lifting heavy objects repetitively.
- The variable prolapse treatment options range from conservative measures, such as pelvic soil exercises, to surgical interventions.
To diagnose a bladder prolapse, a healthcare professional can perform a pelvic exam, in which he observes the bulbing of the bladder in the vagina. You can also recommend additional tests, such as an urodynamic study, to evaluate the bladder function and determine the severity of the condition.
Common symptoms of bladder prolapse |
---|
Discomfort or pain in the pelvic area |
Pressure or heaviness sensation in the vagina |
Urinary urine or incontinence losses |
Difficulty emptying the bladder |
The treatment of bladder prolapse aims to relieve symptoms and improve the quality of life. This can be achieved through pelvic soil exercises, also known as Kegel exercises, whose objective is to strengthen the weakened muscles of the pelvic floor and provide support to the bladder. In addition to the exercises, the modifications of lifestyle, such as maintaining a healthy weight, avoiding lifting heavy objects and controlling chronic cough, can help prevent greater progression of the disease.
Risk Factors for Prolapsed Bladder
Pregnancy and childbirth: One of the most common risk factors of bladder prolapse is pregnancy and vaginal childbirth. During pregnancy, the weight of the growth in growth and hormonal changes can weaken the pelvic soil muscles and ligaments, which in turn can contribute to the bladder prolapse. Vaginal delivery, especially if it is prolonged or difficult, can further weaken pelvic soil muscles and increase bladder prolapse risk.
Age: As women age, the natural aging process can cause a weakening of pelvic soil muscles and tissues. This gradual loss of strength and elasticity can increase the risk of developing a bladder prolapse. In addition, the decrease in estrogen levels during menopause can contribute even more to the weakening of pelvic soil muscles.
Other risk factors of the bladder prolapse are:
- Chronic constipation or effort during defecation
- Obesity or overweight
- Chronic cough or lift heavy objects frequently
- Genetic predisposition to the weakness of conjunctive tissues
- Prior pelvic surgery
It is important that people who present one or more of these risk factors are aware of the possibility of suffering a bladder prolapse and take preventive measures. Performing pelvic soil exercises, maintaining healthy weight and avoiding activities that involve excessive load for pelvic soil can help reduce the risk of suffering from this condition.
Risk factor’s | Description |
---|---|
Pregnancy and childbirth | The weight of the growing baby and hormonal changes during pregnancy, as well as vaginal delivery, can weaken pelvic soil muscles and increase the risk of bladder prolapse. |
Age | The natural aging process can cause gradual weakening of the pelvic soil muscles and tissues, which increases the risk of developing a bladder prolapse. The decrease in estrogen levels during menopause can contribute even more to this weakening. |
Chronic constipation or effort during defecation | The effort during defecation, often associated with chronic constipation, can exert excessive pressure on the pelvic floor and contribute to the bladder prolapse. |
The Importance of Exercise for Prolapsed Bladder
Exercise plays a crucial role in the control and prevention of bladder prolapse. By strengthening pelvic floor muscles, exercises can help sustain the bladder and prevent it from descending to the vaginal channel. Regular exercise also improves blood circulation in the pelvic region, increases muscle tone and favors vaginal health in general. It is important to keep in mind that the exercise must be carried out under the supervision of a healthcare professional, which can provide an exercise plan adapted to individual needs.
UL
- Regularly perform exercises for pelvic floor, such as the Kegel.
- Incorporate exercises that strengthen the central muscles, such as Pilates or Yoga.
- Include aerobic exercises such as walking, swimming or bicycle to improve general levels of physical form.
- Use vaginal weights or cones to help strengthen pelvic soil muscles.
Ol
- Consult with a health professional or physiotherapist to create an exercise plan adapted to your specific needs.
- Start with soft exercises and gradually increase intensity and duration over time.
- Be constant with your exercise routine and try to perform at least 30 minutes of moderate exercise most of the days of the week.
- Listen to your body and modify or interrupt any exercise that causes pain or discomfort.
Benefits of prolapsed bladder exercise |
---|
Bladder control improvement |
Risk reduction of urinary incontinence |
Increase in pelvic soil muscles |
Improvement of general vaginal health |
Prevention of a greater decrease in the bladder |
Exercises to Strengthen Pelvic Floor Muscles
The key to the success of an exercise routine for the pelvic floor lies in focusing on the correct muscles and performing the exercises constantly. Two popular exercises that have demonstrated their effectiveness to strengthen pelvic soil muscles are Kegel exercises and training with bioretr o-food. Kegel exercises consist of contracting and relaxing pelvic soil muscles, while bioretr o-food training uses sensors or devices to provide information about muscle activity, which helps people identify and work better the right muscles.
Kegel Exercises
- Step 1: Look for a comfortable position, as sitting or lying.
- Step 2: Identify the pelvic soil muscles imagining that he tries to stop urine flow or avoid gase expulsion. These are the muscles that must contract during the exercises.
- Step 3: Start by contracting your pelvic floor muscles for a few seconds, then release and relax them for the same amount of time. Repeat this contraction-relaxation cycle 10 times.
- Step 4: Gradually increase the duration of each contraction and relaxation, aiming for 10-second contractions with 10-second relaxation periods.
- Step 5: Perform Kegel exercises at least three times a day, gradually increasing the number of repetitions as your muscles get stronger.
Remember to tighten only your pelvic floor muscles and avoid contracting the muscles of your abdomen, buttocks or thighs. Breathe normally during the exercises and try not to hold your breath. Consistency and regular practice are the key to achieving optimal results.
Core-Strengthening Exercises for Prolapsed Bladder
1. Kegel exercises: These exercises target the pelvic floor muscles, which provide support to the bladder and other pelvic organs. To perform a Kegel exercise, contract the muscles you would use to stop the flow of urine and hold them for five seconds. Release them and repeat them for a total of ten repetitions, three times a day. Gradually increase the duration of the contractions as your muscles get stronger.
Kegel exercises help strengthen the pelvic floor muscles, which play a crucial role in supporting the bladder and preventing prolapse. Consistency and proper technique are essential to obtain optimal results. It may take several weeks or months to notice improvements in symptoms, so patience is important.
2. Bridge Pose: This exercise works the muscles of the glutes, hamstrings and lower back, which contribute to the stability of the trunk. Lie on your back with your knees bent and your feet flat on the floor. Slowly raise your hips off the floor, keeping your back and pelvis aligned. Hold this position for ten seconds and lower your hips again. Repeat ten times, gradually increasing the duration of the poses.
- Bridge pose helps strengthen the muscles that support the pelvic organs, including the bladder. It also improves overall strength and stability.
- Remember to work your abdominal muscles while performing the exercise, as this will increase its effectiveness.
3. Lateral leg raise: This exercise works the hip abductor muscles, which are important for maintaining the alignment and stability of the pelvis. Stand next to a table or wall for support. Raise one leg to the side, keeping it straight and in the correct posture. Hold the position for five seconds and then lower your leg. Repeat on the other side until you complete ten repetitions.
Foo t-legged side elevations: | Benefits: |
---|---|
Strengthens hip abducers muscles | Improves the alignment and stability of the pelvis |
Can be done anywhere with a support surface | It can help relieve bladder prolapse symptoms |
It is important to consult a health or physiotherapist professional before starting any exercise program, especially if it suffers bladder prolapse. They can offer you personalized guidance and recommend additional exercises or modifications based on your individual needs and the seriousness of the prolapse.
Other Helpful Exercises and Lifestyle Tips
Pelvic floor exercises: In addition to the exercises mentioned above, there are other pelvic soil exercises that can be beneficial for people with bladder prolapse. They include Kegel exercises, which consist in contracting and relaxing pelvic soil muscles. Performing these exercises can help strengthen the muscles and provide better bladder support.
- Bridge posture: Fully face up with bent knees and feet resting on the ground. Slowly lifts the buttocks from the ground, keeping the pelvic floor muscles contracted. Hold on a few seconds and go down again.
- Flutter kicks: Fully mouth with your arms on the sides. Raise both legs from the ground and give small quick kicks. Keep the pelvic floor muscles contracted. Repeat it for a minute or the time that you find comfortable.
- Senters on the wall: Stand with your back against the wall and feet separated at shoulders. Desce slowly to the squat position, keeping his back against the wall. Hold on a few seconds and rise again.
Note: It is important to consult a health professional or a physiotherapist before trying any new exercise, especially if it has a bladder prolapse. They can guide you and make sure the exercises are safe and adequate for your specific condition.
Proper weight control: maintaining healthy weight is essential to control the bladder prolapse. Excess weight can overload pelvic soil muscles and worsen the condition. Practicing regular physical activity, following a balanced diet and consulting a health or nutritionist can help and maintain healthy weight.
Postural correction: A bad posture can contribute to increasing the pressure on the pelvic region and exacerbating the symptoms of a bladder prolapse. Making a conscious effort to improve the posture sitting and putting straight can help distribute the weight evenly and reduce tension in pelvic soil muscles.
Avoid certain activities: | Some activities, such as lifting heavy objects, hig h-impact exercises and activities that involve forcing the pelvic area, should be avoided to prevent major damage in the bladder. Talk to your health professional about the specific activities that you should avoid. |
