Are you dealing with a sensitive bladder? Is incontinence ruining your sense of well-being? Fortunately, you can get your unruly bladder back under control with a few simple exercises each day.
Physical therapy to condition the muscles in your pelvic floor will help you overcome incontinence. Statistics show that one in three women deal with some form of urinary incontinence, whether it's due to old age, hormone issues, allergies, or anxiety.
By implementing an exercise regimen to strengthen your pelvic floor, you stop the problem in its tracks.
What Are Your Pelvic Floor Muscles?
The pelvic floor is a network of muscles and ligaments in the pelvis. These tissues form a sling that supports the uterus and bladder.
Aging and childbirth can reduce the strength of the pelvic floor, resulting in incontinence. By training the pelvic floor, you can regain control over your bladder.
How Do You Do Pelvic Floor Exercises?
To strengthen pelvic floor muscles, we recommend you complete a training session every day. As with every other biological system in your body, if you don't train it – you lose its functionality.
It's easy to train your pelvic floor, and you can do it right now as you read this article. Follow these ten steps as you read along.
- Squeeze your muscles that stop your urine flow.
- Close your eyes, and focus on finding the pelvic floor.
- Focus only on moving the pelvic muscles.
- Pretend your vagina is on an escalator and lift it towards the bottom of your tummy.
- Make sure you don't squeeze your stomach muscles – focus on the pelvic floor.
- Hold the squeeze for three to five seconds and then release.
- You'll find that the more often you train, the higher you can "lift" the pelvic floor.
- As you improve, extend your hold to 10 to 15-seconds.
- Breathe in slowly during the hold, and exhale as you release the tension on the pelvic floor.
- Make sure you complete 20-reps of this exercise, three times during the day.
You can test your training skills to see if your workouts are making a difference in your pelvic floor. When urinating, try to stop the stream as fast as possible. If you can cut off the stream multiple times, with no leaks, then you know that the exercises are working.
Change Up Your Exercises
To strengthen pelvic floor muscles, you need to take a dual approach in how you train. Mix up your training with long and short squeezes for the best results. Repeat the exercises until you feel the muscle tiring.
There are two kinds of pelvic floor exercises.
The Long Squeeze – Squeeze for 5-seconds, and release for 5-seconds. As you get better, increase the time to 10-second and then 15-second intervals.
The Short Squeeze – Tighten for one second, and then relax.
Add Your Pelvic Floor Exercises to Your Daily Routine
Some people think they don't have time to do their exercises. However, with a little practice, you can give your pelvic floor a workout wherever you are – even on the road!
Whether you're driving, cooking, watching TV, or reading, you can do your pelvic floor exercises in a few minutes, and no-one around you will even realize you're exercising your pelvic floor.