Sport The big snail race around the Champions League

23:41  28 may  2020
23:41  28 may  2020 Source:   ran.de

UEFA confident for the Champions League

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There is seldom any talk about bladder weakness. A new campaign wants to burst the bubble of silence. Plus: Three exercises for a strong middle

Über das Thema ungewollten Harnverlust wird oft geschwiegen ISTOCKPHOTO © ISTOCKPHOTO There is often no mention of unwanted urine loss ISTOCKPHOTO

bladder weakness - in our otherwise open society, this topic is one of the last big taboos. Although every third woman struggles with it, according to the German Continence Society, it is mostly silent about unwanted loss of urine. Because it is embarrassing, even towards close friends, relatives or doctors.

Under the hashtag #breakthebubble , the team from pelvina, a preventive health app for pelvic floor training, wants to draw attention to the topic and create an atmosphere of freedom, listening and open-mindedness.

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"With our pelvina pelvic floor app, we have already met many impressive supporters in two years who are committed to the pelvic floor and against the taboo bladder weakness", explains product manager Kathrin Boll. If you want to pass on the idea, you can easily join in: simply blow bubbles, take a picture and post on Instagram under the hashtag #breakthebubble. If you like, you can also postpone friends in the text with whom you can talk about any taboo.

If you want to tackle bladder weakness and strengthen the pelvic floor without an app, we recommend the following exercises.

3 exercises for a strong pelvic floor

Half bridge

The arms lie next to the body. First, exhale and lift your buttocks until only the shoulder blades and feet touch the floor. The back and thighs form a straight line, the pelvis remains parallel to the floor. Hold with the inhalation, then slowly lower the bottom with the exhalation and place the back on the mat, vertebra after vertebra. Eight to ten repetitions.

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Prone position

A pillow lies under the belly, the hands rest under the forehead. For the exercise, tense the pelvic floor and exhale to raise your right leg and let it float. Let loose with inhalation. Do the same exercise on the left, Eight to ten repetitions.

Four-footed stand

First tighten the pelvic floor, then press your hands and feet into the floor with the exhalation. Release the knees from the floor with the tension. Let loose with inhalation and stop. Eight to ten repetitions.

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thanks the pelvic floor For lifting cleverly: Exhale, tighten the pelvic floor, bend your knees with a straight back and only then lift the load. For balancing: If you stand a lot, you can alternately shift weight from the bale to your heels. This relieves the pelvic floor. For weight loss: Five to ten kilos less weight helps against incontinence because less weight presses on the pelvic floor

Madrid wants to host mini-tournament of the Champions League .
The mayor of Madrid wants to bring the planned mini-tournament of the soccer Champions League to the former Corona hotspot. © Photo: Ricardo Rubio / Europa Press / dpa wants to bring the planned mini-tournament of the Football Champions League to Madrid: Mayor José Luis Martínez-Almeida. «Madrid is able to host any major event.

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