Best pelvic floor exercise for weak bladder
For those with weak bladder muscles, pelvic floor exercises can help to strengthen the muscles that support the bladder, urethra, and other pelvic organs, leading to improved bladder control and a reduction in urinary incontinence. Here are some of the best pelvic floor exercises recommended by experts:
-
Kegels: Kegel exercises involve contracting and relaxing the muscles that you use to stop the flow of urine. For best results, focus on tightening only your pelvic floor muscles and avoid flexing the muscles in your abdomen, thighs or buttocks. Repeat three times a day, aiming for at least three sets of 10 to 15 repetitions a day. Endurance Kegels and Quick Kegels are two variations of this exercise. [1][7][8]
-
Side-Lying Leg Lifts: This exercise targets both the core and lower body muscles, including the pelvic floor muscles. Lie on your side, stack your top leg directly over your bottom one, and bend your bottom leg while keeping your top leg straight. Engage your pelvic floor muscles by lifting up and in, like you're holding in urine, and lift your top leg up while keeping it straight. Repeat for 3 sets of 10 repetitions. [2]
-
Breathing exercises: Some experts recommend incorporating breathing exercises into your pelvic floor exercise routine. To do this, coordinate your diaphragm and pelvic floor muscles by inhaling and allowing your pelvic floor to relax, then exhaling and contracting your pelvic floor muscles. You can also try tucking your chin to help activate your pelvic floor muscles while breathing. [9]
Remember to consult with a healthcare professional before starting a new exercise routine, especially if you have any underlying medical conditions. Consistency is key, so aim to do these exercises regularly to see improvements in your bladder control. Additionally, consider making lifestyle changes, such as reducing caffeine and alcohol consumption, to complement your pelvic floor exercise routine. [3][4][5][10]
