7 Simple Movements Can Prevent Bladder Leakage In Women
Bladder leakage, or urinary incontinence, is a common issue for many women. Strengthening the pelvic floor can help manage and prevent this problem.
Here are seven effective movements:
1. Kegel Exercises
These exercises target the pelvic floor muscles, helping to improve bladder control.
2. Squats
Strengthen not only your pelvic floor but also your glutes and core.
3. Bridge Pose
Engages the pelvic floor muscles while also strengthening the hips and lower back.
4. Clamshells
Focuses on strengthening the hips and glute muscles, which support pelvic floor stability.
5. Diaphragmatic Breathing
Helps to activate and relax the pelvic floor muscles.
6. The Hundred (Pilates)
A core workout that indirectly strengthens the pelvic floor.
7. Plank Pose
Improves overall core stability, which supports pelvic health.
By integrating these movements into your regular routine, you can significantly reduce the risk of bladder leakage and enhance pelvic health.
