Let’s get physical: exercising your pelvic floor muscles

Let’s get physical: exercising your pelvic floor muscles

If you have a weak bladder (as one in three women over 18 will), try these gentle exercises to help alleviate the symptoms.

Suffering from a weak bladder is not just an “old person’s problem”. New mums, for example, are likely to experience sensitive bladder symptoms after childbirth plays havoc with your pelvic floor muscles.

In fact, with one in three women over 18 experiencing weak bladder symptoms at some point, it is safe to say you are not alone.

There is hope though as, just like any other muscle, you can exercise your pelvic floors to make them stronger, which will then help alleviate the symptoms of a weak bladder.

The key is to get the technique right. If you do the exercises at least three times a day you should notice a difference to your sensitive bladder symptoms after four to six weeks. If you don’t, you should see your doctor.

In the meantime, you can wear Always Discreet so you can carry on with your life as normal without worrying about any leakage or odours.

How to exercise your pelvic floor muscles

  • Squeeze the muscles that you use to stop your urine flow. Make sure to focus on only your pelvic muscles. Be careful not to squeeze the muscles of the leg, buttock or abdomen instead.
  • Hold for at least four seconds. In time, try to increase how long you hold for, with a goal of up to 10 seconds.
  • Slowly exhale through your mouth and gradually release the hold. Repeat 10–20 times in a row at least three times a day.

Wherever, whenever

The beauty of these exercises is you can do them anywhere at any time – and no one will have a clue!

Try them when you’re cooking, watching TV, sat at your desk, reading, or when you’re in bed before you go to sleep.

As the weeks pass, you can test your pelvic floor muscles with a simple stop-start test. When using the bathroom, begin to urinate and cut off the flow by contracting the muscles. If you experience better control than before, you know the pelvic floor exercises are working.

Further tips

There is more you can do in your daily life to help improve the symptoms of a weak bladder. These include:

Do the right exercises: Pilates, yoga, cycling, tai chi, brisk and Nordic walking are all great low-impact activities that will keep you fit and avoid putting strain on your bladder. Avoid stomach crunches as they can put too much pressure on your pelvic floor. Instead, opt for gentler core exercises to keep your abdominals in shape.
When going to the gym, wear Always Discreet so you can exercise in confidence.

Walk tall: be aware of your posture while you exercise and go about your daily activities. Slouching inhibits your deep core muscles from working properly.

Breathe better: learn to breathe more efficiently with Pilates or yoga. Never hold your breath while exercising as this puts pressure on your pelvic floor.

Lift carefully: when lifting something, stand square and close, bend from your knees and hips, keeping your back straight.

Do you have any tips for dealing with a sensitive bladder? Leave your advice in the comments section below.

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Excellent

17/03/2017

I am 72 and I have a heavy bladder weakness I must say I've tried them all and Always will come out tops it's not bulky and fits lovely it has a nice back on it so it doesn't leak and retains your water until you get to the loo and I've tried the pants too they are brilliant wouldn't change them for anything

leaks

yvonne 29/12/2016

I currently have bladder problems due to nerve damage

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