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4 Pelvic Floor Exercises That Treat An Overactive Bladder Effectively

4 Pelvic Floor Exercises That Treat An Overactive Bladder Effectively

We all do exercises to stay in shape and have a healthy heart. But did you know that certain exercises can help control an overactive bladder by strengthening your pelvic floor?

Pelvic floor exercises help strengthen the ligaments, muscles, and the nerves that support your bladder and rectum. By strengthening these muscles, you can gain greater control over your bladder and its functions, reducing your risk of incontinence and even improving your core strength. Pelvic floor exercises are highly recommended, particularly over taking medication.

Before you get started, it’s important to know how to do a kegel exercise. To do Kegels, you need to tighten the muscles used to stop urinating (the pelvic muscles) and then release them. It’s that simple!

Let’s take a look at some specific pelvic floor exercises that you can start today!

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1. Legs Up The Wall

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    Do the following steps to perform this yoga move:

    1. Sit on the floor, facing the wall.
    2. Lie down and put your legs up against the wall.
    3. You should now have your back and head on the floor and your legs against the wall.
    4. Stretch out your arms, placing your hands palm up on the floor.
    5. Close eyes and breathe deeply, relaxing into pose.

    According to yoga teacher and physical therapist Bill Gallagher, the change in gravity puts a little pressure on your diaphragm, allowing you to breathe more deeply and to fully relax the pelvic muscles without any fear of leakage.

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    2. Wall Squats

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      How to do wall squats:

      1. Stand with your back against the wall.
      2. Take a breath, tighten your pelvic floor, and lower to a chair-sitting position.
      3. Keep your back against the wall.
      4. Stay in that position for 10 seconds.
      5. Lift yourself back up and release your muscles.
      6. Repeat 10 times.

      This exercise allows you to strengthen not only  your pelvic muscles so that you can better control your bladder function, it is also the perfect exercise to strengthen your upper legs.

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      3. Pillow Stretch

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        To do this pelvic floor exercise:

        1. Lie on the floor on your back.
        2. Place a pillow or rolled-up towel under you lower back.
        3. Stretch your arms out to your sides or directly above your head.
        4. Breathe deeply and relax your pelvic floor muscles.
        5. Continue for 10 to 15 minutes.

        This exercise relaxes your muscles a bit while still stretching and strengthening. The idea with the pillow stretch is that your pelvic bone is higher than your body. The pillow relieves it of the extra weight.

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        4. Bridge

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          Follow these steps to perform the Bridge exercise:

          1. Lie down on the floor.
          2. Bent your knees and place your feet firmly on the floor, lined up with your hips.
          3. Take a breath, tighten your pelvic floor muscles, and push your hips off the floor.
          4. Stay in this position for 10 seconds.
          5. As you lower your hips, relax your pelvic floor muscles.
          6. Repeat 10 times.

          The bridge exercise gives you the opportunity to isolate your pelvic floor muscles so that you can focus on strengthening that area specifically.

          Note of Caution: Always consult a physician before taking on a new workout regime.

          Featured photo credit: Prevention.com via prevention.com

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          Amber Pariona

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          Last Updated on January 14, 2019

          7 Ways To Make Exercise Fun For Everyone

          7 Ways To Make Exercise Fun For Everyone

          From Atkins to Paleo to eating gluten-free despite not being one of the rare few people afflicted with celiac disease, fad diets are everywhere. It drives me crazy because I believe these diets do more harm than good. Your body is made up of a variety of vitamins, nutrients, and minerals, and losing weight healthily isn’t possible when you fill your body with unnecessary synthetic plastics, sugars, and powders. There’s no easy button in life.

          What you need to do is exercise, which isn’t very appealing to many people. Workouts take work, so there’s already a stigma involved in going to the gym. Starting a healthy workout regimen becomes easier when you make it fun. If you want to live long and prosper, get off the couch and try these methods to turn your workout into a playout.

          1. Take the scenic route.

          Walking is an easy way to transition to a healthy lifestyle, and it’s free. Not only do you burn calories (check out this calculator for how many calories you burn based on your weight), but you see the world in a different way. Hiking in nature is great if you have access to it, but don’t let living in an urban area deter you from walking.

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          Whenever I’m creatively stuck I get my head straight by walking a couple of miles. It’s also how I discover new paths, meet new people, and stumble upon hole-in-the-wall spots I never would have found otherwise. You could drive past the same place every day and never appreciate the beauty, nor even notice it’s there.

          2. Distract yourself.

          No matter what exercise routine you choose, use the time to meditate. You may wonder how marathon runners are able to put so many miles on their bodies. It’s because the pain from running that you avoid is something they’ve learned to harness to enter a transcendental state. If you’re aware of the benefits of meditation and exercise but don’t have time to do both, you can combine them, killing two birds with one healthy stone.

          3. Listen to music or podcasts.

          There are few experiences in life more pleasurable than turning up the music and drowning out the world around you. With so many podcasts and music apps available on your smartphone, you can easily find entertainment options perfectly suited to your personal tastes. Never worry what people may think of you when working out;instead, crank up the volume and get lost in your own world. You’ll be in shape before you know it.

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          4. Bring a friend.

          Some people can’t go anywhere alone. While I highly recommend dining out and seeing a movie in a theater alone, having company while exercising is very helpful. It allows you to pace yourself with someone else, and gives you a coach to motivate and push harder than you may have on your own.

          Many exercises are safer when done with a friend, and some sports can only be played with another person. Involving others in your goals can mean the difference between success and failure. Just remember to continue exercising if the other person flakes, or they’ll be in control of your health.

          5. Accessorize.

          There are accessories that can make exercise easier, and sometimes buying a new toy can add some much-needed fun to your routine. With apps like RunKeeper and Nike+, your smartphone is capable of tracking your vitals and progress. Wrist weights can add a new dimension to your workout, and, if you exercise at night, a headlamp can help you see what’s in front of you so you don’t trip.

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          For urban runners and power-walkers, one of the biggest obstacles is other people. It’s difficult to get in your meditative zone and enjoy your music when you constantly have to dodge people. To resolve this vexing issue, Runbell, a startup in Tokyo, has developed the runner’s version of the bicycle bell. With this lightweight brass bell warning people you’re approaching from behind, you’re free to maintain your transcendental state while continuing your workout. Head to their Kickstarter campaign to pledge your support.

          6. Compete.

          A little healthy competition can motivate you to push yourself further in your workout regimen. There are apps like Zombies, Run! which turns your run into a video game, and MyFitnessPal which allows you to connect with others in the exercise community. Whether you’re directly competing with a friend, an online community, or against your previous self, setting goals is the key to reaching them. Running with no destination can feel like an impossible task, and it’s easy to get distracted.

          7. Relax.

          The best part about exercising is how much you enjoy the downtime. If you think laying on your couch all day is enjoyable, it has nothing on that hour you spend as a couch potato after a rigorous workout. Jay-Z said it best, “in order to experience joy, you need pain.” The harder you push yourself while exercising, the better you’ll feel when you’re relaxing.

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          With that said, don’t relax too much, or it loses the effect. It’s okay to indulge every so often. Treat yourself to some junk food you’re craving, imbibe a drink here and there, and spend a day vegging out on your couch. Staying healthy doesn’t have to be torture. Just turn down when you can and dedicate some time to better the health of your body. You only get one.

          Featured photo credit: tpsdave via pixabay.com

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