Bladder Control Exercises

Bladder Control Exercises -

The link to the TECHNIQUE INSTRUCTIONS to control your bladder problem is at the bottom of the page, but you'll benefit reading the following information about your bladder before going on....

The muscle supporting your bladder is the Pelvic Floor which is also a significant core muscle. Exercising the muscle will help control your bladder problem.

Pelvic floor bladder-control exercise is easy. All it takes is a little practice and commitment to doing them. Do them, and you'll control your bladder in no time.

Bladder Control Exercise: Technique

Exercise for Seniors
Anatomical Picture of your Pelvic Floor Muscles with full INSTRUCTIONS on how to use the exercise technique.


Risk Factors

Before you move on to the actual bladder control exercise technique, it is useful to review the risk factors involved with lack of control and weakness of the pelvic floor muscles, to ensure that you don't exacerbate the problem too much while building up strength with exercise.

Exercise for Seniors

It can be very embarassing in the company of others when you have a lack of control, BUT, all is not lost. It is not only a problem for seniors, but also athletes who perform excessive exercise.

Feeling at ease in a social situation can happen when you perform this bladder control exercise.
The following are risk factors you may encounter:

  • Heavy lifting: Heavy lifting, both in the gym and outside (including the garden), can create pressure on the pelvic floor and ultimately lead to prolapse. “Heavy lifting increases pressure inside the abdomen which pushes down on the pelvic floor. 

  •  All this exercise without doing any bladder control exercise? Not good! Sit-ups, curl-ups and double leg lifts, traditionally recommended as abdominal strengthening exercises, also cause damage.” – Mary ODwyer:"Hold It Sister".

  • Menopause:  As any woman who is or has been through this change of life knows, hormones create many different challenges at this time, and a leaking bladder is one of them. 

  • BUT it doesn't have to impact negatively on your life. This bladder control exercise is so very siimple.

  • Urinary Stress Incontinence(leaking bladder under stress): Coughing & high impact exercise, such as aerobics, basketball, netball or running. Note: 1 in 3 Australians women experience bladder stress incontinence according to the Continence Foundation of Australia.

  • Pelvic Floor muscles can get too tight: This is less common but very distressing problem for both men and women. The causes are often complex and professional help is required to resolve the problem.

  • Pregnancy and Childbirth: There is a huge amount of downward pressure on these muscles at this time. Evidence suggests that problems can start during pregnancy and not just after birth. 

  • Hormones released during pregnancy can also cause these muscles to stretch and you lose control of your bladder. Women who have had a difficult child birth are at greater risk of pelvic floor muscle damage.

  • Straining and constipation: Chronic or repeated straining on the toilet can lead to pelvic floor weakness and prolapse of vagina or rectum and loss of bladder control.

  • Chronic coughing: Coughing for any reason (for example, asthma, bronchitis or a smoker's cough) increases the risk of lack of bladder control and prolapse.

  • Age: Pelvic floor muscles tend to get weaker with increasing age, but we can strengthen them at any age and control our bladder with this wonderful exercise.

  • Overweight: Being overweight increases the risk of leaking bladder by placing strain on the pelvic floor. In almost all cases it is possible to gain control over the pelvic floor muscles and to train them to do their job well.
  • So, how do I do pelvic floor exercises? Click here on this link: Pelvic Floor Technique where you'll find the full exercise instructions. You have a couple of exercise options, so read instructions carefully. You'll truly benefit.

    To Pelvic Floor Dysfunction Exercises 

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