3 TIPS to stop leakage by strengthening the pelvic floor
Pelvic floor muscles play a crucial role in continence, supporting pelvic organs, stabilizing the pelvis, and sexual activity. Weak or stretched pelvic floor muscles can result in bladder leakage or urinary incontinence. Here are three tips to help strengthen the pelvic floor muscles and stop leakage:
-
Perform Pelvic Floor Exercises: Pelvic floor exercises, also known as Kegel exercises, can help strengthen the pelvic floor muscles and prevent bladder leakage [1]. To perform Kegel exercises, sit comfortably and squeeze the pelvic floor muscles for 10 seconds and then release for 10 seconds. Repeat this exercise 10 times, three times a day [3].
-
Try Resistance Band and Ball Squeeze Exercises: Resistance band exercises and ball squeeze exercises can also help strengthen the pelvic floor muscles. To perform resistance band exercises, place a resistance band around the thighs and then squeeze the thighs together while sitting on a sturdy chair. Repeat this exercise 10 times, three times a day [2]. For ball squeeze exercises, sit upright in a chair and place an exercise ball between the thighs. Squeeze the ball and the pelvic floor muscles for 10 seconds and release. Repeat this exercise 10 times, three times a day [2].
-
Maintain Proper Form: When performing pelvic floor exercises, it's important to maintain proper form to avoid straining other muscles or holding your breath [3]. Also, avoid exercises that put repeated pressure on the pelvic floor, such as fast running or jumping [5].
Incorporating these tips into your daily routine can help strengthen the pelvic floor muscles and reduce bladder leakage. However, it's essential to speak with a healthcare provider if you continue to experience bladder leakage or urinary incontinence despite performing pelvic floor exercises.
