Some Breathing Exercise To Control Urinary Incontinence for Women Over 55
1. Diaphragmatic Breathing:
- Technique: Sit or lie down in a comfortable position. Place one hand on your chest and the other on your abdomen. Inhale deeply through your nose, allowing your abdomen to rise more than your chest. Exhale slowly through your mouth, feeling your abdomen fall.
- Benefits: This exercise strengthens the diaphragm and pelvic floor muscles, enhancing control over urinary function.
2. Child’s Pose Breathing:
- Technique: Kneel on the floor, sitting back on your heels, and stretch your arms forward, resting your forehead on the ground. Take deep breaths, focusing on expanding your ribcage and abdomen.
- Benefits: This yoga-based position helps coordinate the diaphragm, abdominals, and pelvic floor muscles, promoting relaxation and control.
3. Pelvic Floor Relaxation with Deep Breathing:
- Technique: Lie on your back with your knees bent. Take a deep breath in, holding for three seconds, then exhale for four seconds. Repeat for 10 minutes daily.
- Benefits: Regular practice helps relax overactive pelvic floor muscles and reduces tension that can contribute to incontinence.
