Studies show that more people are facing incontinence all the time, but research also shows you can control a leaking bladder with the right exercises. Bladder weakness is a fact of life for many, but there are lots of different ways you can fight back. Yoga exercises help you re-build muscles and re-gain control.
Yoga exercises
Yoga exercises may help you control your leaking bladder. Yoga routines revolve around stretching, deep breathing and meditation. The cobra pose is one of many yoga poses that are said to strengthen the bladder muscles. Lay flat on your stomach, and lift your upper body with your elbows pressed to the floor to complete the cobra pose. Sit up straight on the ground with your legs stretched before you and gently shake your legs and arms to perform another bladder control-building yoga pose.
Yoga exercises that re-build muscles help to prevent and repair bladder weakness, which is a natural side effect of time. Any exercise that helps to strengthen bladder muscles will help you re-establish control over your body, and you have lots of options when it comes to combating bladder weakness.
Pelvic exercises
Kegel exercises, also known as pelvic floor exercises, are often touted as the most effective means of re-gaining bladder control. These exercises work the muscles you use to “hold it” (or, when you’re trying to hold it). You can practice multiple poses that help you work these muscles, which will strengthen them so that “holding it” becomes possible again.
Kneel on the ground and sit back on your heels, spreading your knees at least hip width apart. Place your hands on the ground and gently lift your hips, keeping the chin tucked to the chest. While in this pose, tighten and release your bladder control muscles. In another exercise, you will sit up with your legs slightly spread and stretched in front of you. Place your hands on the ground and lift your hips up, again holding this pose as you tighten and release pelvic muscles. Many different lifting poses may be employed when you are performing bladder control exercises.
Exercising safely
Before beginning any exercise routine, no matter how mild, it’s advisable to consult with your physician. Once you’ve been approved to begin the exercises, it’s a simple matter to get started. You can easily learn a variety of yoga poses and bladder control exercises at home using the Internet; there are even smartphone apps that will teach them to you.
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