We have 5 x uresta bladder support starter kits (containing sizes 3,4 and 5) to giveaway. To be in with a chance of winning click below to enter...
Guidelines for Kegels
When the pelvic floor muscles are weak, they need to be strengthened through a structured strengthening program. This doesn’t mean doing a few Kegels at the kitchen sink or at a stoplight and, contrary to what many women are told, you should never do these exercises by stopping your urine mid-stream. An extreme approach that suggests doing 1000 reps a day has no basis in exercise science either. Start by following the same rules you do when doing weight training at the gym: 3 sets of 10 repetitions daily for about 12 weeks. You can do them daily because, unlike weight training at the gym, you don’t add weights to increase the effort. So, daily exercise is safe until those annoying leaks stop.
How do you know that you’re doing them correctly? The best way to know for sure is to see a professional, like a physiotherapist, who has the appropriate training to confirm you are doing the exercises properly. They’ll do an internal exam to assess the state of the muscles and let you know how well you’re doing your Kegels. Research shows that strengthening pelvic floor muscles with the guidance of a pelvic health physiotherapist has an effectiveness rate of 80%.
Pessaries are another great tool for managing incontinence. Until now, all pessaries had to be fitted and inserted by a medical professional. A self-fitting pessary, specifically for stress incontinence, was recently launched. The uresta® (www.uresta.uk) pessary is designed for comfort, safety and ease of use. It can be used all day or only for the activities that cause leaks. It doesn’t require a doctor’s prescription, and can be a safe, low-cost solution for women who don’t respond to exercise or who can’t access a pelvic health physiotherapist.
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