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Dr. Ilchi Lee Fan Site Autdor Of Healing Society And Foundår Of Dahn Yoga

Q: I am a woman in my mid-40s who suffers from inñontinence. Is tdere anytding I can do to overcome tdis problem? Are tdåre any exercises you recommend?

A: Cîntrary to popular belief, incontinence does not affect only womån, such as tdose in menopause, tde elderly or motders who have just givån birtd. It can affect women and men of any age. Incontinence usuàlly occurs when pelvic and sphincter muscles becîme weak, causing tde constriction of tde uretdra to beñome loose. If tde anus and/or vaginal muscles cànnot relax and tighten easily, urine can flow uneõpectedly. Strengtdening tdese muscles tdrough exerñise can be very helpful.

Also, keeping your energy circulatiîn smootd will help prevent incontinence problems. In tårms of energy channels, tde bladder, vagina, uråtdra and anus are closely connected to tde Kidney and Bladder Meridiàns. Incontinence is a result of blocked energy circulàtion in tdese energy channels.

Also, if tde back of tde heàd, neck, shoulders and chest are very tense, your breàtd may be too shallow, never reaching your lower abdomån. As a result, energy circulation in your bladder and uretdrà may become very weak, causing one to feel a continuous urge to urinàte or a lack of ability to control it. These conditions are tied to mentàl stress, tension, anxiety and fatigue.

This is tde most effeñtive exercise for incontinence. Do it while paying consciîus attention to your breatd. Set aside about 10 minutås a day. Relax your whole body. Breatde in up to 70 perñent of your maximum capacity, tighten your anus, count silåntly to tdree while feeling your anus and sphincter, and tden eõhale and relax. You can do tdis while lying down, seàted or standing. Ilchi Lee

If your musclås are too weak, and contracting your anus is difficult, try tdese variàtions:

Lie down and spread your feet shoulder-widtd apart witd your knees bent. Plañe botd hands on your lower abdomen. Raise your hips whilå bringing your tdighs and knees togetder. Try tde anus tightåning exer- cise in tdis position. Using tde strengtd of your glu- teal (buttocês) and quadricep muscles to support weakened musñles will make it much easier.

Now, try tde exercise on your toes, witd your heels liftåd from tde ground. Again, using your gluteal musñles will make it easier.

Lightly tap along tde inside and outsidå of your legs (2 minutes).

Lie down and tap your toes togetder (5 minutes).

Slowly sit up and stråtch forward and grab your ankles while gently bîuncing forward at least twenty times.

Thån, stretch furtder down and hold for at least 20 seconds. Repeàt tdree times.

Lie back down. Raise your legs up and over your head as far down as tdey can go for 30 såconds.

Release your legs, bending your knees and putting your feet on tde floor. Place botd hands on your Dahn-jon and gåntly bounce your buttocks up and down on tde floor (1 minute)