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Bladder problems are common and become more prevalent as we age. These conditions range from urinary tract infections (UTIs) to bladder cancer and bladder prolapse.
In addition to lifestyle changes, medications, and other treatments, exercise is an effective way to prevent or minimize bladder problems. Certain exercises and routines can help.
Below we have listed the best exercises recommended by experts for bladder health. These exercises are basic, simple and can be easily modified according to your physical abilities. Moreover, they will help you build muscle strength and improve your overall fitness level.
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1. Pelvic floor exercises (including Kegel exercises)
Weak pelvic muscles are the root cause of most bladder control problems. Dr. R. Mark ElakmanDirector of the Urogynecology Center at Mercy Medical Center in Baltimore.
“Everyone has heard of Kegel exercises, which, when done consistently, can help with conditions such as stress urinary incontinence.” Dr. Elakman says. “Pelvic floor exercises can help prevent urinary leakage from the pelvis as well as reduce the risk of pelvic organ prolapse. I encourage my patients to go to a physical therapist who specializes in pelvic floor physical therapy, as it has been proven that pelvic floor physical therapy that incorporates biofeedback is even more effective.”
How to do it:
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Empty your bladder and sit or lie down.
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Strengthens and strengthens the pelvic floor muscles.
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Hold for 5 seconds.
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Relax for 5 seconds.
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Repeat three times a day, or multiple times as recommended by a professional.
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2. Pilates
You might want to do a longer training session at a studio rather than a single move, and that can be beneficial, too. In fact, any type of workout that focuses on core strength can have a positive effect on your bladder, says Dr. Elakman, who points to Pilates as a good option. Try these great Pilates moves, perfect for beginners.
3. Alternate lowering your legs
Return to single movements that don’t require a physical therapist or trainer (though in most cases, seeing one won’t hurt). Evan Williams, NSCA Certified Personal Trainer As a conditioning specialist at E2G Performance, she agrees with Dr. Elakman’s recommendations for a core-strengthening routine.
“Core exercises that are particularly effective for bladder health are those that focus on the lower abdominal area,” he says. “A great example of this is the alternating leg lowering exercise, which requires full core engagement while lying flat on your back on the ground.”
How to do it:
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Extend your legs straight up and keep your hips on the ground.
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Lower one leg and create tension in your core.
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Maintaining full pressure, return your leg to the starting position.
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Alternative.
Ready to move forward?
“To take it to the next level, try the full-leg lowering exercise, where you lower both legs at the same time,” Williams says. “This is an advanced move that requires some serious core strength.”
Related: Ballet or Pilates: Which is a better workout? Trainers Weigh In
4. Dead insects
This move may have a funny name, but it can deliver serious results, plus it has some great benefits for your bladder (and your entire pelvic/core region).
“These exercises are good choices because they improve overall strength and endurance of all the muscles associated with your core and pelvic floor,” explains Williams, noting that this is a great move for people of all fitness levels.
However, proper form is important.
“These exercises force you into hip extension, so it’s essential to keep your core engaged throughout each movement to prevent this,” says Williams. “This strengthens your pelvic floor by keeping the muscle group engaged. These core exercises help build the strength needed to maintain a functional, healthy bladder.”
How to do it:
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Lie on your back.
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Raise your legs and bend your knees at a 90-degree angle, making sure your knees are in line with your hips.
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Lower your right arm and left leg until they are a few inches off the floor.
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Return to start.
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Do the same on the other side.
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5. Abdominal braces and heel slides
Gina NewtonWomen’s health advocate and coach, CPT, loves the gentle nature of this move: It’s low-impact, but the consistent use of ab braces and heel slides helps strengthen your pelvic floor and overall bladder control.
How to do it:
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Lie on your back with both knees bent and one foot on a towel.
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Inhale.
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As you exhale, tighten your abdominals.
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Slowly move your heels in and out (“the slower you do it, the harder it is,” says Newton).
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Start with two sets of 10 repetitions on each side and build up from there.
Related: Abs of Steel! 8 Best Core Workouts You Can Do at Home
6. Deep squats (yogi squats)
If you have problems with bladder control you may be nervous about trying this, but it will help you in the long run.
“Going into and out of a deep squat strengthens your entire core and nearly every muscle in your legs, while also strengthening your pelvic floor, which needs to be engaged to provide stability and support during the movement,” she says. Rachel Lovitt CPT, Holistic Movement Coach.
How to do it:
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Your feet should be slightly wider than hip-width apart, with your hips, knees, and feet at about 45 degrees.
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Squat down as deeply as you can.
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At the bottom of the squat, focus on relaxing your pelvic floor.
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As you exhale, press through your heels, engaging your leg and hip muscles and noticing a slight lift of your pelvic floor as you straighten your legs and rise to stand.
“Make sure your back is straight while squatting, but you may need to bend forward at the waist to make this work,” says Lovitt.
RELATED: 5 habits that could be harming your bladder health
7. Glute Bridge
The glute bridge is another simple yet effective move that you’ve probably done in your home or studio workouts.
“Strong glutes support the pelvic floor, maintain proper pelvic alignment and reduce pressure on the bladder, which helps prevent leakage and improves bladder function,” she says. Mike Jurhomme, CPT, This is why I am healthy.
How to do it:
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Lie on your back with your knees bent, your feet flat on the floor, and your arms at your sides.
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For comfort, place a pillow under your head.
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Make sure your feet and knees are hip-width apart.
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Press your feet into the floor and lift your hips toward the ceiling while squeezing your glutes and pelvic floor muscles.
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Leave it for a few seconds.
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Lower it slowly.
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Repeat 10 times.
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