Bladder leaks can really cramp your style, but the good news is that you can perform certain exercises to help strengthen your pelvic floor muscles so you can be leak-free. You probably already do some of these exercises during your usual routine, but just don’t realize they can go a long way in preventing bladder leaks.
7 Exercises to Prevent Bladder Leaks
Lunges: Being in a lunge position can help strengthen your pelvic floor. It is easy to complete – just extend one leg in front, knee bent, while the other stays straight as if you are lunging forward. Ensure you are working your Kegels at the same time.
Kegels: This exercise you don’t need to complete in a gym. In fact, you can perform this anytime, anywhere. Simply contract your pelvic muscles as if you are holding in urine. Hold for a few seconds then release. Repeat a few times, several times a day.
Balloon blow-up: Lay on your side with your back rounded and chin tucked. Inhale through your nose and exhale through your mouth as you blow into a balloon. This technique helps expand and contract the diaphragm, which flexes and releases the pelvic floor muscles, strengthening them.
Ball squeeze: Perform this by sitting in a chair. Using either a workout ball or pillow, place it between your thighs and squeeze for 10 intervals, 10 seconds each.
Ab contractions: Some ab exercises can actually put stress on the pelvic floor, but other ab exercises can help to strengthen it. Focus on your lower abs. Lay on your back with knees bent and feet on the floor. Place your hands on your lower abs, near your pelvic bones, and contract the muscles toward your spine. Avoid moving your upper abs or body. Repeat three times.
Heel slide: After the ab contraction exercise, perform the heel slide. While in the same position as the ab contraction, slowly slide one heel outward as to straighten your leg out then slowly slide it back up, so the knee is bent again. Perform this a few times with each leg.
Tabletop move: Lay on your back on a mat, legs together. Slowly begin separating your legs outwards to the side. Go as far as you can, then move them back in together, so they touch. Repeat for three set for 10 to 15 repetitions.
By incorporating these exercises into your daily routine, you may begin to experience better bladder control and fewer leaks.
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