How to Exercise and Strengthen Your Pelvic Floor Muscles with an Overactive Bladder



Exercising and strengthening your pelvic floor muscles can be an effective way to manage symptoms of an overactive bladder. The pelvic floor muscles are responsible for controlling the release of urine, and strengthening them can help reduce the urge to urinate frequently. Here are some tips on how to exercise and strengthen your pelvic floor muscles with an overactive bladder:

1. Kegel Exercises: Kegel exercises involve contracting and relaxing the pelvic floor muscles in order to strengthen them. To do a Kegel exercise, sit or lie down in a comfortable position, then tighten the muscles that you would use to stop urinating mid-stream. Hold this contraction for three seconds before releasing it slowly. Do three sets of 10 repetitions each day for best results.

2. Pelvic Tilts: Pelvic tilts involve contracting and releasing your abdominal muscles while lying on your back with your knees bent and feet flat on the ground. As you contract your abdominal muscles, tilt your pelvis up towards your chest while squeezing inwards with your pelvic floor muscles at the same time. Hold this position for five seconds before releasing it slowly back into its starting position. Do three sets of 10 repetitions each day for best results.

3. Yoga: Certain yoga poses can help strengthen the pelvic floor as well as improve overall posture and flexibility which can be beneficial when dealing with an overactive bladder condition. Some poses that are beneficial include Child’s Pose, Cobra Pose, Bridge Pose, Cat/Cow Pose, Warrior I & II Poses, etc.. Try incorporating these poses into a regular yoga practice at least twice a week for best results!

By following these tips regularly you should start to see improvements in managing symptoms associated with an overactive bladder condition such as frequent urges to urinate or accidental leakage of urine due to weak pelvic floor control!

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Kegel Exercises, Pelvic Tilts, Yoga, Pelvic Floor Muscles, Overactive Bladder, Urinate Frequently, Abdominal Muscles, Child's Pose, Cobra Pose, Bridge Pose, Cat/Cow Pose, Warrior I & II Poses,

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