Daily routine help reduce incontinence and improve pelvic floor health
Morning Routine
1. Start with Diaphragmatic Breathing (5-10 minutes):
Before getting out of bed, lie on your back or sit up straight.
Inhale deeply into your belly, letting it expand.
Exhale slowly, engaging your pelvic floor (as if lifting gently).
This sets the tone for pelvic floor engagement throughout the day.
2. Hydrate Wisely:
Drink a glass of water upon waking.
Avoid overloading your bladder by spacing your fluid intake throughout the day.
3. Fiber-Rich Breakfast:
Include foods like oatmeal, berries, chia seeds, or whole-grain toast to prevent constipation.
Mid-Morning
1. Kegel Exercises (10 reps x 2 sets):
While sitting or standing, practice slow pelvic floor contractions (5-10 seconds each).
Rest for a few seconds between contractions.
2. Bathroom Check:
Use the bathroom only if you genuinely need to go—avoid “just in case” trips.
Lunch Routine
1. Stay Hydrated:
Drink water but avoid bladder irritants like caffeine, soda, or alcohol during meals.
2. Posture Check:
If sitting for work or during lunch, sit upright with feet flat and avoid slouching.
Stand and stretch every 30 minutes if sitting for prolonged periods.
Afternoon
1. Bladder Training:
Delay urination slightly if you feel the urge but don’t “need” to go yet.
Gradually work up to longer intervals (e.g., start by delaying for 5 minutes).
2. Short Walk or Stretch Break:
Incorporate a light walk or stretches to promote circulation and ease pressure on the pelvic floor.
Evening Routine
1. Light Pelvic Floor Workout:
Bridge Exercise: 10-15 reps. Focus on engaging your pelvic floor as you lift your hips.
Squats with Pelvic Floor Engagement: 10-15 reps.
2. Dinner Choices:
Stick to a bladder-friendly diet by avoiding spicy, acidic, or caffeinated foods and drinks.
3. Wind Down with Diaphragmatic Breathing (5-10 minutes):
Relax and unwind with a calming breathing exercise before bed.
4. Last Bathroom Trip Before Bed:
Empty your bladder fully before sleeping but avoid drinking excessive liquids late in the evening.
Weekly Add-Ons
Yoga or Pilates (2-3 times per week):
Focus on poses like Child’s Pose, Happy Baby, or Bridge to relax and strengthen the pelvic floor.
Tracking Progress:
Note improvements in bladder control, the frequency of urges, or any symptoms to keep motivated.
