{"id":31500,"date":"2021-06-15T14:57:11","date_gmt":"2021-06-15T12:57:11","guid":{"rendered":"https:\/\/www.dimann.com\/non-categorizzato\/sport-and-pelvic-floor-exercises-how-they-can-help-you-against-cystitis\/"},"modified":"2025-10-15T11:51:11","modified_gmt":"2025-10-15T09:51:11","slug":"sport-and-pelvic-floor-exercises-how-they-can-help-you-against-cystitis","status":"publish","type":"post","link":"https:\/\/www.dimann.com\/en\/magazine-en\/sport-and-pelvic-floor-exercises-how-they-can-help-you-against-cystitis\/","title":{"rendered":"Sports and pelvic floor exercises for cystitis"},"content":{"rendered":"<p>It is well known that physical activity in general is good for our health and improves our immune system.<\/p>\n<p>but is playing sports good for cystitis sufferers?<\/p>\n<p>The answer is: <strong>it depends<\/strong>!<\/p>\n<p>From what?<\/p>\n<p>Previously, we saw two conditions that predispose to the onset of cystitis:<\/p>\n<ul>\n<li>A <strong>weak <a href=\"https:\/\/www.dimann.com\/en\/magazine-en\/wellness\/pelvic-floor-things-and-how-it-influences-a-womans-life\/\" target=\"_blank\" rel=\"noopener noreferrer\">pelvic floor<\/a><\/strong> can lead to <strong>bladder prolapse<\/strong>. This can prevent us from totally expelling urine which, by stagnating, allows bacteria to proliferate.<\/li>\n<li>A <strong>contracture of the pelvic floor<\/strong> leads to stiffness that results in painful intercourse, exposing us to the risk of post-coital cystitis. In addition, it does not allow us to totally expel the stool which, by stagnating, allows bacteria to proliferate.<\/li>\n<\/ul>\n<p>Depending on the state of our pelvic muscles, we will need to strengthen or relax the muscles.<\/p>\n<p>Watch out!<\/p>\n<p>A certain type of physical activity, depending on our condition, can either have beneficial effects or aggravate the situation.<\/p>\n<p>If you don&#8217;t know what state your pelvic muscles are in, our advice is to first see your gynecologist who, with a urogynecological examination, will be able to establish the condition of your pelvic floor.<\/p>\n<h2><strong>Weak Pelvic Floor: Strengthening Exercises <\/strong><\/h2>\n<p>If our pelvic muscles are weak, we need to focus on strengthening them and increasing muscle tone. Our advice is to practice <strong>gentle gymnastics<\/strong> and <strong>kegel exercises<\/strong>.<\/p>\n<ol>\n<li>\n<h3><strong>Soft Gymnastics<\/strong><\/h3>\n<\/li>\n<\/ol>\n<p>In case of a weak pelvic floor, gentle gymnastic exercises (such as Yoga and Pilates) allow us to:<\/p>\n<ul>\n<li><strong>strengthen the muscle tone of the pelvic floor<\/strong> (in particular the anus elevator muscle), counteracting any bladder prolapse and restoring bladder function.<\/li>\n<li><strong>increase blood circulation in the pelvis<\/strong>, improving the tone of urinary and genital tissue.<\/li>\n<li><strong>improve our immune system<\/strong>, relax and fight stress.<\/li>\n<\/ul>\n<ol start=\"2\">\n<li>\n<h3><strong>Traditional Kegel Exercises<\/strong><\/h3>\n<\/li>\n<\/ol>\n<p>Kegel exercises are named after their creator, gynecologist Arnold Kegel.<\/p>\n<p>They consist of contracting and relaxing the pelvic floor muscles in a precise way and sequence.<\/p>\n<p>How do you control muscles that, until recently, you didn&#8217;t know existed?<\/p>\n<p>It&#8217;s actually very easy.<\/p>\n<p>To locate these muscles all you must do is stop the stream of urine while you pee.<\/p>\n<p>Once identified, you can do them under any circumstances and at any time of the day.<\/p>\n<p>How? I&#8217;ll explain it to you right now:<\/p>\n<ol>\n<li>Empty the bladder completely.<\/li>\n<li>Tighten your pelvic floor muscles and keep them contracted for 5 seconds.<\/li>\n<li>Completely relax your muscles for 10 seconds.<\/li>\n<li>Do three sets a day (morning, afternoon, and evening) of three repetitions each.<\/li>\n<li>Slowly you can increase the number of repetitions from 3 to 10, keeping the same number of sets.<\/li>\n<\/ol>\n<p>Most people notice an improvement after 4-6 weeks.<\/p>\n<p>Now all you have to do is start practicing. \ud83d\ude0a<\/p>\n<h2><strong>Pelvic Floor Contracture: Relaxing Exercises<\/strong><\/h2>\n<p>If your pelvic floor muscles are contracted, we need to focus on relaxing and stretching our pelvic muscles. Our advice is to practice <strong>Reverse Kegel<\/strong>exercises.<\/p>\n<ol>\n<li>\n<h3><strong>Reverse Kegel Exercises<\/strong><\/h3>\n<\/li>\n<\/ol>\n<p>Reverse Kegel exercises aim to relax the pelvic muscles.<\/p>\n<p>If you don&#8217;t know how to control these muscles, just stop the stream of urine while you pee (by contracting your pelvic muscles)<\/p>\n<p>Contrary to basic Kegel, in the exercises we are not going to further contract the pelvic floor, but to relax it.<\/p>\n<p>Here&#8217;s how:<\/p>\n<ol>\n<li>Empty the bladder completely.<\/li>\n<li>Tighten your pelvic floor muscles and keep them contracted for 2 seconds.<\/li>\n<li>Completely relax your muscles for 20 seconds.<\/li>\n<li>Do three sets a day (morning, afternoon, and evening) of three repetitions each.<\/li>\n<li>Slowly you can increase the number of repetitions from 3 to 10, keeping the same number of sets.<\/li>\n<\/ol>\n<p>Let me know how your exercises are going, and if you&#8217;d like, check out my in-depth article <a href=\"https:\/\/www.dimann.com\/en\/magazine-en\/wellness\/pelvic-floor-things-and-how-it-influences-a-womans-life\/\" target=\"_blank\" rel=\"noopener noreferrer\">&#8220;Pelvic Floor: What It Is and How It Affects a Woman&#8217;s Life<\/a>&#8220;.<\/p>\n<p>&nbsp;<\/p>\n<p><img decoding=\"async\" data-src=\"https:\/\/fontmeme.com\/permalink\/190624\/1e14c72bc0922b48684548b325605c51.png\" alt=\"font-firma\" border=\"0\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" class=\"lazyload\" \/><\/p>\n","protected":false},"excerpt":{"rendered":"<p>It is well known that physical activity in general is good for our health and improves our immune system. but is playing sports good for cystitis sufferers? The answer is: it depends! From what? Previously, we saw two conditions that predispose to the onset of cystitis: A weak pelvic floor can lead to bladder prolapse. [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":26266,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[234,472],"tags":[958,959],"class_list":["post-31500","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-magazine-en","category-wellness","tag-prevenzione-en","tag-prevention-en-2"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Sports and exercises useful in case of recurrent cystitis | Dimann<\/title>\n<meta name=\"description\" content=\"Practice sports and do useful exercises when you suffer from recurrent cystitis. 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