Incontinence what now? 1/2

Yoga for incontinence - strengthening of the pelvic floor

What is incontinence?

Incontinence describes the condition of not being able to hold urine. The person concerned loses control of their bladder and, in rare cases, their bowels. Incontinence is often a side effect of a disease such as Alzheimer's or MS or occurs as a result of a stroke. Incontinence can also occur as a side effect of medication or after pregnancy. The causes of incontinence are varied, but it is still a taboo subject for most people. In addition to useful aids that make everyday life easier and protect you from unpleasant situations, physical activity can also contribute to improvement and, above all, to a better feeling. There are also strong yoga exercises that support and strengthen the pelvic floor.

How can yoga or Pilates help with incontinence?

Yoga can help with incontinence in a number of ways, both physically and psychologically. Here are some ways yoga can have a positive impact on people with incontinence:

1. Pelvic Floor Strengthening: Many yoga poses, particularly those that target the pelvic floor, can help strengthen the muscles in this area. A strong pelvic floor can improve bladder and bowel control.

2. Better body awareness: Yoga promotes a deeper understanding of one's own body and its signals. Through yoga, people with incontinence can learn to recognize the signs of the urge to urinate or have a bowel movement and to react to them in good time.

3. Reduce Stress: Incontinence can often be associated with stress or anxiety. Yoga offers a calming and stress-reducing practice that can help minimize stressors that can worsen incontinence symptoms.

4. Improved Posture: Better posture, promoted by regular yoga, can reduce pressure on the pelvic floor, thereby reducing incontinence symptoms.

• Relaxation Techniques: Yoga often includes breathing and relaxation techniques that can help relax the muscles in the pelvic area and reduce stress, which in turn can help with incontinence.

It is important to note, however, that not all yoga poses are suitable for people with incontinence. It is advisable to work with a qualified yoga teacher who has experience in the subject to select practices that suit individual needs and abilities. In addition, sufferers should speak to their doctor before beginning a yoga program to ensure there are no health concerns. Yoga can be a valuable adjunct to other therapies and lifestyle changes that can help manage incontinence.

This is how the pelvic floor is properly supported with yoga and Pilates.

Supporting the pelvic floor through yoga or Pilates requires specific exercises and mindfulness during the practice. Here are some tips on how to properly support the pelvic floor:

1. Pelvic floor awareness: The first step is to become aware of your pelvic floor. During your yoga or Pilates practice, you should regularly feel and notice how your pelvic floor muscles move during the exercises.

2. Proper breathing: Breathing plays a crucial role in supporting the pelvic floor. You should learn to synchronize your breathing with the movement of your pelvic floor. As a rule, it is recommended to relax the pelvic floor when inhaling and to activate the muscles when exhaling and pull them up slightly.

3. Targeted Exercises: Both yoga and Pilates offer exercises specifically designed to strengthen and support the pelvic floor. Examples are the "mulabhanda" in yoga or specific Pilates exercises such as pelvic floor raises.

4. Postures and poses: Choose yoga or Pilates poses that target the pelvic floor, such as the "Warrior II" pose in yoga or the "Shoulder Bridge" pose in Pilates. Make sure to use the right technique and activate the pelvic floor during the exercises.

5. Relaxation: In addition to strengthening, relaxing the pelvic floor is also important. After intensive exercises or if there are signs of tension, you should consciously relax the pelvic floor.

Pelvic floor support requires patience and regular practice. It's important to be mindful and listen to your body's needs to ensure you're doing the exercises correctly and supporting the pelvic floor in a way that's best for your health.

---

In the next blog post, I will share some specific yoga poses that aim to improve pelvic floor control to help manage incontinence. Look forward to trying these exercises and benefiting from the positive effects on your well-being.

However, if you prefer personal guidance and individual coaching, I cordially invite you to come and see us. We offer personal training and yoga classes tailored to your individual needs. Our experienced team is at your side to accompany you on your way to more control and quality of life. Do not hesitate to contact us - we are here to advise and support you.

Your health and well-being are important to us.

Yours

Morena & Team