Simple Ways to Do Upper Body Exercise To Stop Bladder Leakage
Do you ever feel like you’re constantly running to the bathroom due to bladder leakage? This can be a challenging and embarrassing situation, but you’re not alone! Millions of people around the world struggle with this embarrassing condition.
But the good news is that there are some great exercises out there to help improve and even prevent bladder leakage.
In today’s blog post, we’ll explore why upper body exercise can be an effective tool in managing your symptoms – let’s dive in!
When it comes to exercise, we often think about toning specific parts of our body like our arms, legs or stomach.
But did you know that you can also exercise your bladder? Yes, you heard that right.
Bladder muscles are just like any other muscle in our body, and strengthening them can help prevent leakage and stress incontinence as we age or after childbirth.
Alex Miller is a familiar name to those who frequent group fitness classes in Vancouver.
Her passion lies in helping women overcome the unique challenges they face when trying to become healthy and confident.
She has taught close to one million students from all over the globe since 2012, and her drive to help women only grows stronger.
That’s why she created Pelvic Floor Strong, a DVD program that focuses on the pelvic floor muscles to improve bladder control and help combat incontinence.
This program is specifically designed with women aged 40 and over in mind.
If you’re struggling with bladder control or just want to strengthen your pelvic floor, Alex Miller’s Pelvic Floor Strong is definitely worth checking out.
See Alex Miller Pelvic Floor Strong Program
Kegel
Kegels are one of the simplest yet most effective exercises for women.
It involves contracting and relaxing the pelvic floor muscles which build strength overtime. Most women mistake a regular contraction with a kegel contraction when they are entirely different things.
A successful kegel requires more muscle engagement than merely stopping the stream of urine.
According to Alex Miller, a women’s health and fitness expert, a proper kegel should involve the entire sling of muscles that run between the front and back of your pelvis.
These muscles are responsible for supporting the bladder, rectum, and uterus.
Incorporating the back muscles, as if you were holding gas, adds to the overall effectiveness of the exercise.
Practicing Kegels regularly can help improve bladder control, and sexual function, and prevent pelvic floor disorders.
Pelvic Floor Ball Squeeze
Who knew that strengthening your pelvic floor muscles could be done from the comfort of your own home?
The pelvic floor ball squeeze is a simple exercise that can make a big difference in your bladder control. Picture yourself sitting up straight in a chair, with a firm exercise ball between your thighs.
As you squeeze the ball for 10 seconds, you’re not only working those inner thigh muscles but also strengthening your abdominal muscles which work alongside your pelvic floor muscles.
And if you’re really up for a challenge, try sitting without leaning back against the chair. With just 10 repetitions of this exercise, you’ll be on your way to a stronger pelvic floor and potentially fewer trips to the bathroom.
Elevator Lunge
Looking to switch up your leg day routine? Meet the Elevator Lunge, the move that will have your glutes and pelvic floor muscles feeling the burn.
This exercise requires a little bit of mental imagery, as you’ll be visualizing holding a marble inside your vagina (yep, you read that right).
As you dip down into the lunge, take a deep breath in and contract those pelvic floor muscles on the exhale. With each repetition, tighten those muscles even more before returning to standing.
So the next time you’re looking to challenge your lower body and give your pelvic floor some love, give the Elevator Lunge a try!
Pelvic Floor Activators
Have you ever heard of pelvic floor activators? They might sound like some high-tech gadget straight out of a sci-fi movie, but they’re actually just a simple way to exercise your pelvic floor muscles.
And believe it or not, keeping those muscles in shape can have a big impact on our overall health.
Pelvic floor activators can help with everything from reducing the risk of incontinence to improving sexual function.
So next time you’re sitting at your desk, give the resistance band exercise a try.
Here’s simple A step-by-step instruction
- Step 1: Begin by sitting in a sturdy chair with your feet together and a resistance band wrapped around both thighs. Make sure that the resistance band is secured around your legs and not too loose or too tight.
- Step 2: Start to press your knees apart, engaging the inner thigh muscles and glutes as you do so. It is important to move slowly and with control.
- Step 3: Once your knees are as far apart as you can comfortably go, bring them back together again and contract the inner thigh and glute muscles when you close your knees.
- Step 4: Aim for a total of 3 sets of 20 repetitions, taking a 10-second break between sets. Try to do this exercise 5 times per week for best results.
- Step 5: If you don’t have a resistance band, you can use pantyhose instead.
Make sure that the pantyhose is securely around your legs and not too loose or tight. Follow the same steps as above when performing the pelvic floor activators with pantyhose.
It’s a quick and easy way to give your pelvic floor a workout, and who knows? You might just notice a difference in how you feel down there. So grab those pantyhose or resistance bands and get to work!
Squats With Pulse
Squats with pulse, a tried and true exercise that’s been around for ages, is a great way to build strength, increase flexibility, and improve balance.
It may sound simple, but this exercise challenges your body in so many ways.
To get started, stand with your feet shoulder-width apart and turn your toes slightly outward.
Then, lower yourself down into a squat position, being mindful to keep your feet flat on the ground and your knees pointing over your toes.
Once you’ve got the basic form down, it’s time to add in the pulse.
Inhale as you sink down into the squat, then exhale as you contract your pelvic floor muscles and pulse up and down about an inch or two.
Repeat this for about 10 reps and you’ll be feeling the burn in no time.
This exercise may seem simple, but it packs a serious punch when it comes to sculpting your lower body.
Here step-by-step instruction
- Step 1: Begin by standing with your feet shoulder-width apart, toes slightly pointed outward.
- Step 2: Bend at the knees and lower down into a squat position, being mindful to keep your feet flat on the ground and your knees tracking over your toes.
- Step 3: Inhale as you sink down into the squat. Exhale as you contract your pelvic floor muscles and pulse up and down about an inch or two (make sure not to arch your back).
- Step 4: Repeat for 10 reps, then rest before starting another set of 10 reps. Aim for 3 sets in total.
- Step 5: For an extra challenge, hold small hand weights or a medicine ball while doing the squats.
So if you’re looking for a simple but effective way to strengthen your pelvic floor, give this exercise a try. You won’t be disappointed!
C Curve Abdominal Contraction Exercise
Have you ever heard of the C Curve Abdominal Contraction exercise? It’s a great way to work out your core and improve your posture all at once.
To do it, start by sitting at the edge of your chair and drawing your abs toward your back as you curve your spine into a C-shape.
Hold this position for a few seconds, then straighten your back and focus on maintaining good posture. Repeat this movement for 3 sets of 10 reps, and you’ll start feeling the burn in no time.
Here’s a step-by-step guide:
- Step 1: Start by sitting on the edge of your chair and drawing your abs back toward your spine.
- Step 2: Curl your spine into a C-shape, tucking your chin slightly and engaging your core muscles.
- Step 3: Hold this position for a few seconds.
- Step 4: Then straighten yourself out, focusing on maintaining good posture as you do so.
- Step 5: Repeat these steps for 3 sets of 10 reps each.
So if you’re looking for a quick and effective way to strengthen your core and improve your posture, give the C Curve Abdominal Contraction a try!
Running
If you think running is just for the super fit or for those who don’t have bladder issues, then think again.
With a little tweak to your running form, you can actually start training your pelvic floor muscles while you run! Simply channel your inner downhill skier and lean slightly forward while running.
This will take off some pressure on your heels and backside, allowing you to transfer the burden to the front of your pelvis.
The result is a stronger pelvic floor that can reduce instances of incontinence over time.
And for those who need a little extra guidance, did you know some physical therapists specialize in pelvic floor training?
They can help you develop a personalized routine to strengthen your pelvic area and achieve a more comfortable and confident run.
