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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

          EFL Teacher, Lifehack Writer, English/Spanish Translator, MPA

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          Last Updated on April 19, 2021

          8 Weight Loss Tracker and Exercise Apps for Your Fitness Goals

          8 Weight Loss Tracker and Exercise Apps for Your Fitness Goals

          Are you frustrated by the fact that you haven’t been able to lose weight? Have you ever wondered if you don’t actually know how many calories you eat in a day? How much exercise do you ACTUALLY get, and why doesn’t anything seem to be working? A weight loss tracker can help you answer all of these questions and more.

          How can we start to see results and have the momentum to keep moving forward? The answer is simple:

          Have a game-plan and know exactly what is going on inside your body.

          If you really want to excel at your fitness goal, then you need to have a game-plan for success. You need to know what will keep you motivated, how to simplify things, how to be more efficient at your goals, and even find what you enjoy the most.

          You can start by checking out Lifehack’s Busy Yet Fit Course, which will help you get into the groove of working out, even if you have a busy lifestyle.

          If you’re blindly trying to chase your goals, then you probably feel about as hopeless as a carpenter with a butter-knife. So, it’s time to stock your toolbelt for success!

          I am about to show you the top weight loss tracker apps that will be game-changers for you. From nutrition trackers to step counters, these apps are sure to set you on the fast track to your fitness goals.

          Keep reading to find the apps that might just shoot you past your plateau and into the lifestyle you dream of.

          1. MyFitnessPal

            When it comes to the best weight loss tracker apps, this one takes the cake (The Gluten-Free, Sugar-Free, Vegan cake that is).

            MyFitnessPal is the best all around calorie counter that I have found on the market. This app is free and has almost all the calorie counting resources available to you. Not only does it seamlessly estimate the daily calories needed to hit your goal, but it also gives you the methods to track it.

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            Just enter the ingredients of each meal you eat, and it will add up how many calories you eat. It can also scan product barcodes and automatically enter those calories for you.

            Going a step beyond that, this app also tracks your macros (according to your own customized goals) and nutrients. Furthermore, you can input a desired weight to track your weight loss journey.

            While that all seems impressive enough, this app also tracks exercise calories and can sync to Fitbit, MapmyRun, and other apps to measure your exact energy ratio.

            If you want a one-stop map to success, then this is it! This will not only help you develop a game plan, but will also create a flexible plan to get you there.

            Get the app here!

            2. Fitbit

              I know you’ve already heard of this app, and for good reason. Fitbit has been helping thousands step their way to health since it first came out.

              While investing in a Fitbit may not be cheap, I believe it to be well worth the investment.

              Fitbit will track your total amounts of steps each day. For those of you who are competitive, this is the perfect app to keep you moving and motivated throughout the day.

              This app can also sync with other fitness apps, like MyFitnessPal, to measure your exact energy expenditure each day. It’s a keeper for sure, especially if you’re looking for a great weight loss tracker.

              Get the app here!

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              3. MapMyRun

                This is another one for the competitive, beginner, or exercise enthusiast. MapMyRun measures the distance that you run and even tracks your route. Furthermore, you can sync your daily results with MyFitnessPal to keep track of your daily calorie burn.

                If you want to go at it with a friend, you can challenge them in competitions that are sure to keep you both moving!

                Once, my husband ran for 2 miles just before midnight to beat me in a competition that was ending the next day. Talk about motivation!

                MapMyRun is perfect for those who like to challenge themselves, love to be part of a fitness community, or want a place for friends to hold them accountable to their goals.

                Get the app here!

                4. Zombies, Run!

                  Are you having trouble pulling away from entertainment to go out and run? Then why not combine the two?

                  ZombieRun is a fun app that is sure to get you moving if you are someone who is motivated by a good time. In fact, you might even have such a blast you will forget you are exercising!

                  This app takes you through a storyline and makes you the hero. Each level will present a new challenge to help you progress and keep things exciting.

                  You certainly won’t need to worry about your pre-workout. Imagining you are the hero in the story will be enough to keep your adrenaline pumping on its own.

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                  Just be sure not to move too slow or the “Zombs” (as we runners affectionately call them) might catch you!

                  Get the app here!

                  5. Prepear

                    Are you tired of sitting down for hours and trying to strategize what to eat? This app helps cut this time in a quarter and is a great addition as a weight loss tracker.

                    Simply add online recipes into your weekly meal plan (breakfast, lunch, and dinner), and it will organize all the ingredients you will need into a shopping list.

                    With all your meal planning in one organized area, it will be easy to find which meal you plan to make for the day. This will keep your healthy recipes delicious. You will seriously never have to fret about meal planning again!

                    Get the app here!

                    6. Strava

                      If walking is your health resolution, this weight loss tracker might be for you. Strava is sure to get you into healthy habits that you enjoy. In fact, you might start losing weight before realizing that you’ve even been exercising.

                      This app enables you to track your trails and mileage, take pictures, and invite friends to join. It is a keeper for beginners and hikers alike.

                      Get the app here!

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                      7. Aaptiv

                        If you find yourself at the gym and not sure what to do, then this app might be for you. Aptive gives you workouts to do and instructs you how to do them.

                        While there’s nothing quite like the accountability of a personal trainer, Aaptiv is a great way to be guided through exercises without having to dish out tons of money.

                        The online instructors will guide you through the movements and keep you focused on finishing the workout. This app is sure to make you a gym rat in no time!

                        Get the app here!

                        8. Freeletics

                          Here’s one for those of you always on the move! Freeletics is an incredible app designed for people who just don’t have the time (or motivation) to drive down to the gym. Freeletics provides online workouts designed specifically from bodyweight with no equipment needed.

                          You will be surprised at what a great workout you can get without any equipment.

                          That’s right, you work-travelers; say goodbye to your excuses because this app is bringing the trainer to you!

                          Get the app here!

                          The Bottom Line

                          These 8 weight loss tracker apps are sure to revolutionize your fitness goals. Guesswork will no longer be a part of your fitness journey. These apps are like carrying professionals around in your pocket all day!

                          Get ready to be motivated, informed, and ready to start achieving your dreams!

                          More Tips for Weight Loss

                          Featured photo credit: Gabin Vallet via unsplash.com

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