07.08.2024

Bladder Weakness Exercises 5 Simple Poses for Beginners

By Lilias

Do you suffer from discomfort at times due to a weak bladder? A weak bladder can cause frustration due to the urgent and frequent desire to go to the bathroom. When the muscles and nerves work normally to collect urine in the bladder and then expel it at the appropriate time, the nerves carry messages from the bladder to the brain to give it a signal that the bladder is full. Weak bladder muscles can cause many health problems related to the urinary system, including cystitis . But it is time to stop letting a weak bladder completely control your life. In this article, we will provide you with 5 simple exercises for beginners to treat a weak bladder.

How to overcome bladder weakness:

If you want to spend your time worry-free, there are pelvic floor exercises and yoga poses that can help you treat bladder weakness. Studies have shown that these exercises can restore strength to weak muscles in the pelvic floor and bladder, which can interfere with normal urinary function in adults. To strengthen these muscles, you need to learn how to relax them.

5Bladder weakness treatment exercises:

1Squat exercise :

Strong hamstrings and glutes play an important role in maintaining pelvic health . Exercises help strengthen these muscles and release chronic tension, which in turn may treat bladder weakness.

To perform narrow squats, follow these steps:

Stand straight with your feet hip-width apart.
Bring your stomach in and chest in and bend your knees while keeping your spine straight.
Bend over as if you were sitting, trying to get as low as possible.
Squeeze your glutes as you return to standing position, keeping your legs straight.
Repeat these steps for three sets of ten times.

Remember to focus on your breathing and try to relax. For best results, do squats several times a day, such as when you wake up, at noon, and before bed.

2Kegel exercises :

Kegel exercises for both men and women focus on lifting, holding, and then relaxing the sphincter muscles (these are the muscles that control the flow of urine from the bladder).

To perform Kegel exercises correctly, follow these steps:

Sit in a comfortable position.
As you exhale, lift your sphincter muscles and hold for 3 seconds and then as you inhale, relax for another 3 seconds.
Repeat this method 10 times twice a day.

You can also do Kegel exercises while in the cow position or lying down. As you strengthen your muscles, add 1-2 seconds when doing step 2. You can also increase the number of sets and times you do Kegel exercises for women and men daily.

3Squeeze and release exercises :

Exercises to treat bladder weakness

This exercise is a quick squeeze and release movement that enhances the ability of the pelvic muscles to respond quickly.

To perform push-ups and push-ups correctly, follow these steps:

Sit or lie down in a comfortable position.
Imagine where your pelvic floor muscles are, once you have them squeeze them as fast as you can and then release them.
Rest for 3 seconds before repeating this movement again.
Repeat this exercise up to 20 times twice a day.

You can also do this exercise every time you cough, sneeze, or lift something heavy. This helps strengthen the pelvic floor even more and combats and prevents bladder weakness.

4Bridge exercise :

The bridge exercise is a restorative and toning exercise that can activate your pelvic floor and thus help treat bladder weakness.

To perform the bridge exercise correctly, follow these steps:

Lay down your mat and lie on your back, you can also put a blanket under your shoulders to prevent neck pain.
Next, bend your knees while keeping your feet flat on the mat about hip-width apart.
Then, place your arms at your sides with your palms facing down.
As you exhale, press your inner feet and arms into the floor.
Push your coccyx up, tighten your buttocks, and lift it off the mat. Hold this position for 8 seconds.
Next, lower your buttocks to the mat.
Repeat 10 times for two sets per day.

5Reclining Bound Angle Posev :

Also referred to as Supta Baddha Konasana, this is a classic yoga pose that can exercise the entire pelvic floor muscles.

To perform the incline angle exercises correctly, follow these steps:

Lie straight and flat on the floor, then gently bend your knees.
Next, bring your feet together with the outer edges of both feet on the floor with your heels close to your thighs.
Your palms should be next to your hips and pressing down.
Exhale, making sure your abdominal muscles contract as your tailbone moves closer to your pubic bone.
Feel the length in your lower back and stability in your spine as your pelvis tilts.
Then, take a quick breath in and then exhale again, letting your knees open up so that you create a good stretch in your groin and inner thighs.
You should make sure that your lower spine is not arched too much, make sure that your shoulders are relaxed and away from your neck.
Now stay in this position for up to a minute, then breathe deeply and slowly.
Exhale and come out of the position, but before you do so, press your lower back and knees into the floor to get the desired stretch.
Then hug your knees and move from side to side.

Notice the difference within 3 to 6 months:

As we all know, the desired results do not happen overnight. You may start to notice the difference after doing these exercises consistently for 3 to 6 months. You can regain control of your bladder and strengthen its muscles. This will enable you to control the number of times you go to the bathroom until your bladder is empty. These exercises may also help reduce the risk of complications associated with weak bladder muscles such as distress, stress, and sleep deprivation.

If you feel some discomfort while doing any of these exercises, wear light bandages. However, if your condition does not improve and becomes worse, you should consult a doctor to receive appropriate treatment for your condition.