Subscribe for daily wellness inspiration

Like onlymyhealth on Facebook!

Troubled due to leaky bladder? These exercises can fix the problem

By  ,  Onlymyhealth editorial team
Oct 10, 2016
4.8 / 5(4 Ratings)
Quick Bites

  • Leaky bladder or urinary incontinence is a common problem for many.
  • It is more common in older people and pregnant women.
  • It can cause a person to lose control of their bladder and cause leakage.
  • Pelvic exercise can help regain some of the control.

More

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.


Kegalexerciseforweakbladder



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.

Read : Kegel exercises for bladder problems

Kegels

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

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 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.

Read : How to deal with stress urinary incontinence

Squats

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 relaxed position. Repeat 10 times to complete a set of this exercise.

 

Elevator lunges

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.

 

Image source: Getty

Read more articles on Exercise and Fitness

Related Articles
4.8 / 5(4 Ratings)
Write a Review
Post a Comment
Disclaimer +
Though all possible measures have been taken to ensure accuracy, reliability, timeliness and authenticity of the information; Onlymyhealth assumes no liability for the same. Using any information of this website is at the viewers’ risk. Please be informed that we are not responsible for advice/tips given by any third party in form of comments on article pages . If you have or suspect having any medical condition, kindly contact your professional health care provider.