Bladder leakage, also known as urinary incontinence affects people of all ages and genders. It can be uncomfortable at its best, and humiliating at worst. Here are some exercises which can help you get more in control of your bladder.
Lacking the control of your own bladder can be frustrating and downright embarrassing at some times. Leaky bladder or urinary incontinence is a problem faced by many people, all ages and genders, though it is more common in certain groups such as old people and pregnant women.
This problem interferes with your day to day life, becoming a hurdle in daily activities such as exercising and travelling. There are some factors which trigger this condition and changing some of them are not in our hands. However, exercising the pelvic muscles can help a great deal in being in control of your bladder. Here are seven exercises which can serve as a fix for a weak bladder.
Everyone has heard of them. Yet many people cannot perform the exercise right. To exercise your kegel muscle you need to contract your pelvic floor, both back and front. It is the same as when you try to stop the urine stream. Contract the muscles and release and repeat it 10 times for a Kegel set. This exercise will strengthen your pelvic floor and can be your leaky bladder problem solution.
Running can be a little difficult for people with urinary incontinence problems, but with little changes in the conventional running method, you can retrain your pelvic muscles and fight incontinence.Try running in a ski jump position and focus on your pelvic floor muscles more than your legs.
C Curve abdominal contraction
To perform this exercise, sit on the edge of a chair with your feet flat on the ground. Now pull your abdominal muscles back with your arms extended in front of you. Curve your spine into a C shape and then straighten your back. Repeat the same 10 times for a set.
Place your feet at shoulder width and stand relaxed. Now with your toes turned a little outwards, bring your body down into a squat to perform a regular squat. To adapt this exercise for your bladder problems, tilt your pelvis forward and contract your pelvic floor as you come down in a squat and release the muscles as you go up.
Pelvic floor ball squeeze
Sit up in a chair with your shoulders in line with your hips and hands resting above your knees. Take an exercise ball and place it between your thighs and squeeze the ball using your thigh muscles. Try to engage your pelvic muscles in every squeeze. Hold the squeeze for 10 seconds and then release.
Pelvic floor activators
Place a resistance band around your thighs for this exercise. Pull your thighs apart pushing against the resistance band and then bring them in a relaxed position. Repeat 10 times to complete a set of this exercise.
Place your one leg in front of other and dip into a lunge. Contract your pelvic muscles as you exhale, and then contract a little tighter while inhaling. Repeat this 5 times and then exhale and return to normal position. Now repeat the same process with the other leg.
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