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Subject incontinence (요실금) exercise
Date of Write 2021-06-03
View Count 344
-lose the sensitivity of the controlloing the fee
-empty you bladder.
-straighthen your both knees and touch feet together.  Raise 5 degrees. You have to feel pelvic cavity is cotracting. maintain this position for 6 to 8 seconds.  Do 10 to 15 reps and 2 sets. if you feel too much, do less reps and sets too.
-raise straighten knees95 degrees still) and across the legs to strengthen the side pelvic cavities.
-flex your knees (50 degrees) and put a part.  Put a ball on the proximal thigh area.  Now squeeze the ball.  You have to feel your urethral orifice is being contracted.  Hold for 6 to 8 seconds. do 10 to 15 reps.  do 1 to 2 sets.
-now hold the ball and raise the flexed legs straight up. stop on 15, 45 and 60 degrees.
-hold the ball with flexed knee position, and do 30 degees left and right side exercise.  stop on 15, 45 and 60 degrees.
-hold the ball(same spot) with straighten knees.  Make a slow circle on left and right.  Do 10 repts on both sides.  Rest.  and do 1 more set.
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