What Are The Best pelvic Floor Exercises To Reduce Bladder Leakage?

Did you know that one in three women experience bladder leakage? While there are many different causes of bladder leakage, pelvic floor exercises are often a suggested treatment option. But which pelvic floor exercises are the best for reducing bladder leakage? Keep reading to find out!

A pelvic floor is a group of muscles and ligaments that support the bladder, uterus, and rectum. When these muscles are weak or damaged, they can cause incontinence (bladder leakage). Pelvic floor exercises help to strengthen the pelvic floor muscles, which can reduce or eliminate incontinence.

What are the best pelvic floor exercises to reduce bladder leakage?

There are many different pelvic floor exercises that can be beneficial for reducing bladder leakage. A few of the best exercises include:

1. Kegel Exercises: Kegel exercises are one of the most well-known pelvic floor exercises. They involve repeatedly contracting and relaxing the pelvic floor muscles. This helps to strengthen the muscles and reduce incontinence.

See Alex Miller Pelvic Floor Strong: Total Core And Pelvic Floor Repair

2. Squats: Squats are a great way to strengthen the pelvic floor muscles. To do a squat, stand with your feet shoulder-width apart and lower your body down as if you’re going to sit in a chair. Hold this position for 30 seconds and then return to standing. Repeat 10 times.

3. Bridge Pose: The bridge pose is a yoga pose that helps to strengthen the pelvic floor muscles. To do this pose, lie on your back with your knees bent and your feet flat on the ground. Raise your hips up off the ground and hold for 30 seconds. Return to the starting position and repeat 10 times.

4. Pilates Leg Lifts: Pilates leg lifts are a great way to work the pelvic floor muscles. To do this exercise, lie on your back with your knees bent and your feet flat on the floor. Raise one leg up into the air and hold for five seconds. Lower the leg back down and repeat with the other leg. Do 10 repetitions with each leg.

5. Bird Dog: The bird dog is an exercise that helps to strengthen the muscles around the pelvis. To do this exercise, start on all fours with your hands and knees shoulder-width apart. Raise one arm and the opposite leg straight out in front of you and hold for five seconds. Return to the starting position and repeat with the other arm and leg. Do 10 repetitions with each arm and leg.

Pelvic floor exercises are a great way to reduce bladder leakage. Be sure to talk to your doctor before starting any new exercise program. And if you’re not seeing improvement after four to six weeks, be sure to talk to your doctor about other treatment options.

Do you have any questions or tips about pelvic floor exercises? Share them in the comments below!