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Show Pull Those Pelvic Huscles For tone By ALISON GODDARD A muscle exercise so simple it can be done while waiting in a supermarket line may help women check a common and distressing urinary problem. "HALF OF all women over 50 tend to have urinary stress incontinence-that is, the involuntary in-voluntary loss of urine that happens with a sudden change of position, lifting something heavy or just coughing, sneezing sneez-ing or laughing," observes Kermit Krantz, M.D., professor profes-sor and chairman of the department of gynecology and obstetrics at the University of Kansas Medical Center. Mostly it's due to general wear and tear and relaxation of the pelvic muscles over the years. But by learning to contract a muscle called the pubococcygus, a woman can strengthen the muscular sling that supports the bladder, vagina and rectum. "YOU CAN identify this muscle by stopping the flow while you're urinating," explains Dr. Krantz.'Pull in, then release. Do it several times. Once you know where the muscle is, practice the exercise exer-cise often. You can do it anywhere-walking along the street, or sitting at a desk." EXERCISING the muscle this way has an extra bonus: it can contribute to greater sexual satisfaction. Mid incontinence often develops during pregnancy because the bladder is distorted, dis-torted, reports the doctor, but it usually disappears after delivery. However, time and childbirth take their toll. "LOWERED estrogen levels after menopause may play a part too," notes Dr. Krantz, "leading to thinning of genital tissue and weakening weaken-ing musclular support." If the incontinence is related relat-ed to a hormone deficiency, estrogen replacement, may help by thickening the tissue, says the doctor. "This, combined com-bined with the puboccoc-cygeus puboccoc-cygeus exercises, may be all that's needed." BUT WHEN the urinary leakage is very severe, surgical sur-gical repair may be necessary. neces-sary. Dr. Krantz advises women to take other steps to prevent stress incontinence. "Don't get fat. Then there's just that much bearing down. Learn to lift heavy objects properly." In his opinion, most women should not lift anything over 25 pounds. HE ALSO suggests that women get in the habit of going go-ing to the bathroom regularly to avoid carrying too much urine in the bladder. |