Have you ever experienced the leakage of urine immediately following an urge to urinate, frequent urination, or nocturia? If the answer is yes, it’s time for you to control your bladder.
Find the target muscles
As we know, pelvic floor muscles are responsible for holding and releasing urine. Doing some exercises is an effective, cheap and convenient way to train your pelvic floor muscles and strengthen your control over the bladder. There are two types of exercises that can help strengthen your pelvic floor muscles — kegel exercises and pelvic floor exercises.
First of all, you need to find the pelvic floor muscles. You may try to stop your urine stream while you’re urinating. If you can do it, focus on the muscles that tighten and that is the muscle you want to find. Don’t use other nearby muscles, such as the buttocks, legs or stomach, that may put more pressure on your bladder. After finding the target muscles, you can do the exercises.
- Squeeze the muscles that are used to stop the urine stream.
- Hold for 3 seconds.
- Release the muscles.
- Repeat this movement 25 times.
- Do it twice or three times a day.
Pelvic floor exercises
- Take a deep breath in.
- Tighten your pelvic floor muscles quickly while exhale.
- Release your pelvic floor muscles while inhale.
- Repeat the movement 10 times.
- Complete 3 sets.
- Do it twice a day.
Insisting in doing these exercises, you may feel much easier to control your bladder after 3-6 weeks.
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