Will bladder training stop me from having accidents will it restore the normall function of my bladder so i can get on with my life as usuall going out and about shopping and car journeys
I was looking through some of the questions on here earlier and found this the moderator replied to someone on a different post.. Hopefully will be helpful for you both 🙂
1. Kegel Exercises
During Kegels, you contract and relax your pelvic floor muscles. Kegels are particularly useful if you experiencing stress incontinence during the day, which is leaking urine during activities such as laughing, jumping, or coughing.
You should try the following steps to practice Kegel exercises:
- Identify the right muscles. You can stop urination midstream to do this.
- Once you have found these muscles, you should contract these muscles and hold for 5 seconds. Release for 5 seconds.
- Repeat this exercise 10 times, 3 times a day for maximum impact.
Squats engage the largest muscles in the body and are very effective in improving the strength of the pelvic floor muscles.
Here are the steps neccessary to do this exercise:
- Stand in an upright position with your feet slightly wider than shoulder-width apart and toes slightly pointed out.
- Bend your knees and push your hips and butt back as if you’re going to sit in a chair. Keep your chin tucked and neck neutral.
- Gradually drop further down until your thighs are parallel to the ground, whilst keeping your weight in your heels and knees bowed slightly outward.
- Straighten your legs and return to an upright position.
3. Split Tabletop
The Split Tabletop is a leg exercise that acts as the foundation of many moves in a Pilates workout. Practising this exercise activates and strengthens your hips and pelvic floor muscles.
Follow these steps to practice this exercise:
- Begin the exercise with your back on the floor and knees bent so your thighs are perpendicular to the floor and your shins are parallel to the floor.
- Your abs should be braced and your inner thighs should be activated, with your legs touching.
- Next, begin to slowly split your legs so each knee falls outward, reaching a comfortable position.
- Slowly raise back to the start.
- Complete 10 to 15 reps and 3 sets.
This exercise is less commonly known, however when done correctly, it is highly effective in activating the pelvic floor muscles in the process.
Simply follow these 5 stages to do the exercise effectively:
- Lie on the floor. Ensure your spine is on the ground, with your knees bent at a 90-degree angle and your arms straight at your sides with palms facing down.
- Inhale and push through your heels, raising your hips off the ground by squeezing your glutes, hamstrings, and pelvic floor. Your body, resting on your upper back and shoulders, should form a straight line down from the knees.
- Pause in this position for 1-2 seconds at the top and return to the starting position.
- Complete 10-15 reps and 2-3 sets, resting 30 to 60 seconds between sets.