Urinary incontinence is a common condition, especially in women, which is why it is important to avoid the normalization of this disorder. According to the World Health Organization (WHO), it affects between 25% and 45% of adult women, and its incidence increases significantly after childbirth and during menopause. However, it also impacts men, especially after prostate interventions.
Despite its high frequency, the majority of those who suffer from it do not consult a professional out of shame or because they believe that it is an inevitable part of aging.
The good news is that there is an effective, free and side-effect-free first-line treatment: conscious pelvic floor training.
Pelvic exercises
The pelvic floor is a set of muscles, ligaments and connective tissues that form the contour of the stomach cavity. It acts like a hammock suspended between the pubis and the coccyx, supporting the bladder, uterus and rectum. When these muscles weaken—due to pregnancy, vaginal birth, surgery, obesity, menopause, or simply the passage of time—the ability to hold urine is compromised.
The most common type is stress incontinencewhich occurs when coughing, sneezing, laughing or exercising. It is followed by urge incontinencecharacterized by a sudden and uncontrollable desire to urinate. Both respond well to targeted muscle work.
Although Kegel exercises and routines are safe for most people, evaluation by a pelvic floor physical therapist or urogynecologist is essential before starting any program. Self-diagnosis can lead to incorrect techniques that aggravate the condition.
Exercises recommended by evidence:
Classic Kegel. Contract the muscles as if the flow of urine is stopping. Hold 5–10 sec., relax 10 sec. 10–15 repetitions, 3 times a day. Essential foundation of any effective program.
fast kegel. Contract and release in 1 second, without rest between repetitions. 10–20 contractions in a row. Train the reflex response to sudden effort.
Glute-hip bridge. Lying face up, knees bent. Raise your hips, activating the pelvic floor on the way up. 10–15 repetitions. Work postural synergies.
Functional Squat (Pelvic Squat). Deep squat with conscious activation of the pelvic floor when going up. Body weight, 10 repetitions. Integrate work into everyday movements.
Coordinated diaphragmatic breathing. As you exhale, contract the pelvic floor. As you inhale, relax. 5 min daily. Synchronizes stomach pressure with pelvic support.
Standing Heel Raise. Standing, raise your heels and contract your pelvic floor at the same time. 15–20 fetch. Work the muscles in a weight-bearing position.
Keys to an effective routine
It is predominant to understand that lConsistency surpasses intensity. Specialists in urogynecology and pelvic floor physiotherapy agree that Progression beats and correct technique are more relevant than the number of repetitions. A common mistake is to do the exercises by holding your breath or contracting your glutes and abdomen instead of the specific pelvic muscles.
It is recommended to start with short 3 second contractions and progress to holding them for 10 seconds over several weeks.
At the same time, muscle training works better if it is accompanied by certain lifestyle changes. Reducing the consumption of caffeine and alcohol – both irritants of the bladder -, maintaining a healthy weight, avoiding chronic constipation and progressively spacing out trips to the bathroom are measures that enhance the results of muscle work.
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