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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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          Last Updated on April 2, 2020

          10 Quick Easy Workouts To Lose Arm Fat At Home

          10 Quick Easy Workouts To Lose Arm Fat At Home

          Flabby arms are something a lot of us have to tend to. If you find yourself buying a sweater or cardigan to go with your tank top or usually opt for the long-sleeved dress, then you’re not alone. Usually a result of genes, general excess fat or just ageing, it seems difficult to lose arm fat. The fat in our arms accumulates mainly around the triceps – the muscles on the back of your upper arm – and are prone to getting flabby if not exercised regularly.

          What we eat can also play a part in the extent of the jiggle so eating a good, healthy balanced diet as well as keeping well hydrated can put you on the right track. Resistance exercises are the most effective way to blast that underarm fat as well as strengthen, shape and tone your muscles. You can always go down to the gym and work up a sweat but who has time for that? If you want a convenient and quick alternative then you can easily manage an effective routine in the comfort of your own home. All you need is a set of dumbbells and you can start toning up those bingo wings with these 10 easy workouts.

          1. Tricep dips

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            Works: Triceps

            • Hands must be positioned shoulder width apart on a secured chair or bench.
            • Position your bum in front of the bench with feet hip-width apart on the floor and legs bent.
            • Straighten out your arms a little, keeping a slight bend from the elbow so to put more emphasis on the tricep and less stress on the elbow.
            • Keeping your back close to the bench, slowly lower your body so that your arms are at a 90-degree angle.
            • Once in this position slowly push off your hands back to the starting position.
            • Do 10-15 reps.

            2. Bicep curls

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              Works: Biceps and shoulders

              • Start off with your feet hip-distance apart, holding one dumbbell in each hand with your palms facing out.
              • Starting with your left arm, bend your elbow to slowly bring the weight up to your shoulder holding the position for 5 seconds.
              • Slowly release the elbow and straighten your arm back down to the starting position.
              • Repeat the moves on the right side.
              • Complete 3 sets of 10-15 reps for each arm.

              3. Push ups

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                Works: Triceps and Deltoids

                • Lying face down, place your hands on the floor roughly shoulder-width apart.
                • Tuck your toes under and gently lift your body up, pushing through your hands and making sure not to lock your elbows.
                • Slowly bend your elbows bringing your face roughly 2-3 inches from the ground.
                • Slowly push back up through your arms. If this is difficult then do the same move but keeping your knees on the floor.
                • Repeat 10-15 times.

                4. Tricep Kickbacks

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                  Works: Triceps

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                  • Place a weight in each hand and kneel down onto the floor with your toes tucked under.
                  • Bend your upper body forward from the hips up and bend your elbows to a 90-degree angle.
                  • Extend both your arms backwards while your palms are facing each other.
                  • Feel the tension in the triceps and return to the starting position.
                  • Do 3 sets of 8-10 reps.

                  5. Plank

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                    Works: Chest, Shoulders, Biceps and Core

                    • Start face-down on the floor, resting on your forearms and knees.
                    • Step your feet out so that they are slightly apart and come into the plank position.
                    • Make sure your body is straight, parallel to the floor and your bum is tucked in.
                    • Pull your abs in and hold the position for as long as you can. Try to aim for 20-30 seconds and build up to a minute.
                    • Repeat 3 times.

                    6. Tricep Extensions

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                      Works: Triceps

                      • Stand on a mat with your feet hip-width apart.
                      • Hold one dumbbell with both hands behind your head, bending the elbows.
                      • Bring the weight towards the ceiling, straightening your arms above your head.
                      • Lower back to starting position.
                      • Complete 2-3 sets of 10-15 reps.

                      7. Lateral Arm Raises

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                        Works: Deltoids

                        • Stand with feel hip-width apart. With arms down the side of your body, hold a dumbbell in each hand with palms facing in.
                        • Starting with your left side, inhale and slowly raise your arm so that it’s parallel to the floor. Make sure not to lock your elbow by keeping a slight bend.
                        • Make sure your arm is straight and palm is facing the floor.
                        • Exhale and slowly bring your arm back down to your side.
                        • Repeat on the right side.
                        • Do 10-15 reps on each side and two sets.

                        8. Overhead Press

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                          Works: Shoulders

                          • Stand up, lining your feet with your hips and hold a dumbbell in each hand with palms facing out.
                          • Bring the weights to your shoulders.
                          • Keep your core muscles tight and straighten your arms above you.
                          • Slowly bring your arms back down to your shoulders.
                          • Do 3 sets of 10-15 reps.

                          9. Bent Over Row

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                            Works: Triceps and Biceps 

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                            • Place your feet shoulder-width apart.
                            • Bend your knees and and then bend your upper body forward from the hips making sure you keep your back nice and straight.
                            • Make sure your hands are straight and placed under your shoulders.
                            • Bend the elbows back while lifting your arms towards the sides of your chest, pulling your shoulder blades towards each other.
                            • Slowly lower the weights in a controlled movement and feel the tension at your triceps.
                            • Repeat 10-15 times.

                            10. Skull Crushers

                            Skull-Crushers

                              Works: Triceps

                              • While holding a dumbbell in each hand, lie on your back with your knees bent.
                              • Slowly raise your arms so they are above your chest, making sure your elbows are straight but not locked.
                              • Slowly lower both arms toward your head, bending your elbows to 90 degrees as the dumbbells reach the mat. Aim to lower your weights so they are on either side of your head  with elbows bent and pressing in toward your head (being careful not to hit yourself in the face).
                              • Lift your arms back to starting position.
                              • Complete 2 or 3 sets, 10-15 reps each.

                              Featured photo credit: Maddi Bazzocco via unsplash.com

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