How to Strengthen the Pelvic Floor Muscles for Overactive Bladder



If you suffer from an overactive bladder, strengthening your pelvic floor muscles may be the key to reducing or eliminating symptoms. The pelvic floor is a group of muscles located at the base of your pelvis and acts as a hammock to support your bladder, rectum and uterus. When these muscles are weak, they can’t properly control the flow of urine, resulting in an overactive bladder. Strengthening these muscles can help reduce symptoms such as frequent urination and urge incontinence.

Here are some tips on how to strengthen your pelvic floor muscles:

1. Kegels exercises: Kegels are one of the most popular exercises for strengthening the pelvic floor muscles. To do a Kegel exercise, start by finding your pelvic floor muscles by stopping mid-stream when you go to use the restroom or tightening them as if you were trying not to pass gas. Once you’ve identified them, contract those same muscles for five seconds and then relax for five seconds before repeating 10 times per session. Aim for three sessions per day and increase the duration up to 10 seconds if it feels comfortable for you.

2. Pelvic tilts: Pelvic tilts involve lying on your back with knees bent and feet flat on the ground while contracting your abdominal wall in towards your spine while simultaneously pressing down through both feet into the ground (as if pushing yourself away from it). Hold this position for five seconds before releasing then repeat 10 times per session with three sessions per day being ideal for optimal results.

3. Squats: Squats are another great exercise that helps strengthen both core muscle groups as well as those in the lower body including those that make up part of our pelvic floor muscle group! To do a squat start by standing with feet shoulder width apart then slowly lower yourself into a sitting position before returning to standing again making sure not to round out either your lower back or shoulders throughout this movement pattern (imagine sitting down onto an imaginary chair). Aim for 10 repetitions per session with three sessions per day being ideal!

4. Pilates: Pilates is also great way to help strengthen our core muscle groups which includes those that make up our pelvic floor! There are many different types of pilates exercises but some common ones include planks, crunches and bridges which all target not only our core but also our glutes which play an important role in helping us maintain proper posture during everyday activities like walking or running! Aim for 15-20 minutes of pilates 3-4 times each week depending on what fits best into your schedule!

By following these tips regularly, you should begin seeing improvements in strength within just a few weeks time! If symptoms persist after this period however it may be beneficial to seek out advice from a medical professional who can help assess any underlying issues that might need addressing too so don’t hesitate reach out if needed!

Tags:

overactive bladder, pelvic floor muscles, frequent urination, urge incontinence, Kegels exercises, pelvic tilts, squats, Pilates,

Topics