Avoid frequent washroom visits, do these exercises to have a stronger bladders

By  ,  Onlymyhealth editorial team
Sep 14, 2017

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Quick Bites

  • Train your bladder to hold urine for a longer time.
  • Electric stimulation can strengthen the pelvic floor muscles.
  • Use vaginal cones to make the pelvic floor muscles strong.

An overactive bladder can be embarrassing as it can set you on a mission to look for washrooms in the oddest of all situations. It can interrupt you while you are in the middle of a do or die situation or it can send you on a bathroom hunting mission while you are having a good time with your friends.

But, did you know that by doing some simple exercises you can get rid of this embarrassment forever? So, here is how you can do it. 

The lady’s issue

The National Association for Continence (NAFC) says that women are at two times higher risk of having bladder control problems than men. These urinary problems include overactive bladder and urinary incontinence. Women especially in their prime age which is between 20 and 45 are at a higher risk of developing an overactive bladder. 

Kegel is the key

Squeeze the muscle of your pelvic floor in order to perform kegel exercises. It is this muscle which prevents your bladder from leaking urine. If you are still not able to do it properly, imitate your action which you would do to stop yourself from urinating. The NIH has recommended repeating kegel 10 times. 

The bladder training

Bladder training or bladder drills is another exercise that can help you prevent an overactive bladder. By performing this exercise you can train your bladder to hold more urine. When your bladder has the ability to hold more urine, it can help you save many visits to the washroom. In this training you must first find a baseline of the frequency of your urinations. Once done with this you can train your bladder by holding on for as long as possible, even when it gets beyond control. The time will be extended after few weeks of practice and you can then have enough time between bathroom breaks. 

Electrical stimulation

Besides kegels and bladder training there are several other methods that can help you exercise the pelvic floor muscles. During electrical stimulation, an electric device is used to help the pelvic muscles contract. This will help them strengthen them over time.


A technique called biofeedback can help you check whether you are doing the kegels right and how often are you doing it. The procedure involves a device that can tell the doctor that whether you are squeezing your pelvic floor muscles properly.

Vaginal cones 

The vaginal cones can provide a kind of weight training for the pelvic floor muscles. In this exercise, cones of different weights are placed inside the vagina. Using these cones you then lift weights. Once you can hold lighter cones train your muscles to lift heavier ones.

It may not have been an easy task to take up these overactive bladder exercises in your hectic schedule. But, you have enough reasons to start doing them.

Image courtesy: Shutterstock


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