Top 5 Pelvic Floor Exercises To Control Bladder Leakage For Women Over 35
Pelvic floor exercises can help prevent and manage bladder leakage, a condition often experienced by individuals, especially women. Here are the top 5 pelvic floor exercises for addressing bladder leakage:
- Kegel Exercises: Kegels involve contracting and relaxing the pelvic floor muscles. To perform them, clench your pelvic floor muscles as if you're stopping the flow of urine and hold for five seconds, then release. Repeat this ten times throughout the day.
- Squeeze-and-Release: While sitting or standing, practice squeezing and releasing the pelvic floor muscles. This exercise helps strengthen these muscles, improving bladder control.
- Exercise Ball Squeeze: Sit up straight in a sturdy chair and place an exercise ball between your thighs. Squeeze the ball and your pelvic floor muscles simultaneously, holding for 10 seconds, and then release. Repeat this exercise ten times.
- Resistance Band Exercise: While sitting, place a resistance band around your thighs with your feet together. Press your knees apart, engaging your pelvic floor muscles, and hold for 10 seconds before bringing them back together. Repeat this exercise ten times.
- Pelvic Floor Relaxation: Sometimes, overly tense pelvic floor muscles can contribute to leakage. Learning to relax these muscles can be as important as strengthening them. Consultation with a healthcare provider or physical therapist can help determine if this is a necessary component of your exercise routine.
These exercises, when performed regularly and correctly, can strengthen the pelvic floor muscles, improve bladder control, and reduce or prevent bladder leakage.
