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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 November 11, 2018

          How to Gain Muscle Fast (The Healthy And Natural Way)

          How to Gain Muscle Fast (The Healthy And Natural Way)

          There’s a common misconception that building muscle occurs entirely in the gym from exercise and lifting weights. In this article, we are going to debunk this notion that weight lifting and gym exercise yields 100%, or even 90% for that matter, of muscle building results.

          So how to gain muscle fast in a healthy way?

          Yes working-out is a critical aspect of developing muscle, however it should not be the focal point. Building muscle occurs primarily outside of the gym by way of diet/eating habits, and sleep regimen.

          How Is Muscle Developed?

          Muscle is developed from damaging the tissue during exercise, and facilitating the most optimal circumstances for repair and growth of those same tissues. This means you will not only need to exercise, but you should focus on carbohydrates around your exercises, and adequate rest and recovery between workouts.

          If your focus is building muscle and not losing weight, focusing on a high-carb diet with carb loading around the workout days will yield great results. Yes, you absolutely can lose fat and build muscle following a low-carb diet, but you’ll make faster progress if you follow a high-carb diet instead. Now don’t take that as a green-light to stuff your face with pasta, bread, and all sorts of other carb-heavy foods.

          Let’s examine Glycogen – a multibranched polysaccharide of glucose that serves as a form of energy storage in humans. Muscle glycogen is a form of carbohydrate that’s stored in your muscles and liver. Glycogen is the primary source of fuel during exercise, and low glycogen levels decreases your ability to gain strength and muscle. The best way to maintain high levels of muscle glycogen is to eat a high-carb diet, with around 1 to 3 grams of carbs per pound of body weight.

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          The time of ingestion of a carbohydrate supplement on muscle glycogen storage post exercise was examined in a study with twelve male cyclists that exercised continuously for 70 min on a cycle ergometer at 68% VO2max, interrupted by six 2-min intervals at 88% VO2max, on two separate occasions. The results suggest that delaying the ingestion of a carbohydrate supplement post-exercise will result in a reduced rate of muscle glycogen storage.

          How to Gain Muscle Fast?

          If you want to gain muscle as quickly, safely and efficiently as possible, then you want high muscle glycogen levels. Here’s a few effective approaches to building muscle:

          Muscle Growth and Glycogen Levels

          The primary driver of gaining muscle and its growth is progressive tension overload, which involves exposing your muscles to increasingly greater levels of tension over time. The most effective way to achieve this is to get as strong as possible on heavy compound lifts (squat, bench press, deadlift, over head press, bent over barbell rows..etc).

          When you keep glycogen levels high, you’re going to gain strength faster, which means gaining muscle faster, too. Having higher levels of muscle glycogen will more than likely help you build muscle faster.

          Maintaining high muscle glycogen levels also improves post-workout genetic signaling relating to muscle growth and repair.

          Muscle Recovery and Glycogen Levels

          Not only do higher muscle glycogen levels yield quicker strength gains, it will also improve recovery between workouts.

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          On the contrary, low muscle glycogen levels are associated with overtraining, and even increasingly popular low-carb diets, which deplete muscle glycogen. Low glycogen levels also increase cortisol and reduce testosterone levels in athletes, which is a key component needed for building muscle.

          Those on a low-carb diets also have reduced insulin levels. Insulin, in addition to helping store nutrients, also has powerful anti-catabolic properties. Basically insulin decreases the rate at which muscle proteins are broken down, which in turn creates a more anabolic environment conducive to muscle growth and development.

          Intermittent Fasting (“IF”) and Testosterone

          Fasting is not just a beneficial way to manage your weight, caloric intake, and start shredding as I have indicated in previous articles. Some research shows that fasting can be a source of strength enhancement and increases in testosterone stimulation.

          As humans age metabolism slows and testosterone production decreases, this simply means that the body will no longer be able to work as efficiently as it did in earlier years. This is one of the primary reasons why you should take more care to your diet.

          Research has shown that intermittent fasting can enhance the ability to secrete growth hormone in the body.[1] This is one of the primary reasons why IF is one of the preferred dietary habits of bodybuilders and strength athletes such as myself, whom will utilize an approach that emphasizes fasting phases (2 of 7 days of the week for example).

          Research has also shown that IF can increase the bodies ability to signal luteinizing hormone.[2] In non-obese men, an intermittent fasting testosterone study showed that IF increased LH (luteinizing hormone – a testosterone precursor hormone) up to 67% and overall testosterone 180%.

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          Luteinizing hormone is one that works in both men and women to enhance our ability to be sexually active and productive. In women, luteinizing hormone can trigger ovulation, and in men, works to stimulate testosterone.

          Intermittent fasting also increases levels of a hormone called adiponectin. This increase in adiponectin during the fast helps improve insulin sensitivity. Adiponectin is so effective, in fact, that it’s been shown to reverse insulin resistance in mice.

          Gaining Muscle and Macro Nutrients – Protein!

          Something that absolutely cannot go overlooked is the protein consumption. Personally, I believe protein should be primarily consumed in food, however if looking to gain muscle, it can often be quite difficult to hit daily macro nutrient requirements.

          If one is to build muscle consistently a general rule of thumb is to aim for 1-1.5grams of protein per pound of body weight on a daily basis. So as a 200lb man I would be needing to consume 200grams – 250grams of protein per day. I would aim for the higher consumption on days when very active and training.

          As I’m sure you’re aware, it can often be quite difficult to consume that much protein, especially in food! It’s in these cases where supplementing protein isn’t a bad idea and I have discussed in great detail the different types of protein in previous articles.

          Generally speaking, I lean towards Whey Protein Isolate, or non-dairy options such as Hemp Protein, or Pea Protein. As of late I have been waking up every morning and consuming one scoop of Hydrolyzed Collagen Protein Bovines from grass-fed beef. Collagen peptides are highly bioavailable and act as building blocks; renewing bodily tissues such as skin, bones and joints.[3]

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          Collagen peptides may act as a messenger to the cells and trigger the synthesis and reorganization of new collagen fibers, thereby supporting tissue structure. Consuming protein such as Collagen in the morning is beneficial as the stomachs acids are needed to optimally break-down and absorb protein.

          Though this has been a topic of great debate, I also firmly believe adequate carbohydrates are required to build muscle, especially if you are exercising/training often. With all the low-carb movements floating around the internet, there’s lots of misinformation. Muscle-building requires energy which is typically through an increased intake of carbohydrates.

          Yes to gain mass, you have to ensure you’re consuming enough protein to rebuild muscle tissue damaged from training; but also consider carbohydrates because gaining size requires filling your muscles with glycogen as we discussed earlier in this article.

          Conclusion

          If you’re serious about gaining muscle fast the healthy way, it requires commitment and consistency. You will need to exercise and I highly suggest you download MyFitnessPal to track progress, set goals, and maintain diet.

          It’s also motivational because you can find like-minded people in the fitness community, or encourage your friends to download the app as well and follow each other. I personally did this when I was losing weight and gaining muscle, and it was a blast to see my own progress and that of people I care about.

          As always I’m not just here to write about the steps you need to take, I’m also here to help! You can message me anytime or email me with any questions you may have. I’m more than happy to assist with your muscle building and weight loss goals!

          Featured photo credit: Arthur Edelman via how to gain muscle fast

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