Squat, kegel, bridge pose, squeeze and release exercises help strengthen the pelvic floor and bladder muscles, improving many urinary disorders.
Due to many reasons such as aging, pregnancy, childbirth, menopause, the pelvic floor muscle system, urethral sphincter muscle system, and bladder muscle system in women gradually weaken. At this time, the ability to support the bladder and the ability to hold urine are reduced. The consequences of this condition are urgency, frequent urination, urinary incontinence, and even pelvic organ prolapse.
Pelvic organ prolapse occurs when the pelvic organs, including the bladder, fall out of their physiological position due to the stretching and weakening of the pelvic floor muscles and ligaments. Not only does it cause discomfort, encumbrance, and inconvenience when defecating and urinating, pelvic organ prolapse can cause more serious complications such as urinary tract infections, hydronephrosis, and impaired kidney function.
For mild cases, in addition to lifestyle changes, the 5 simple exercises below can help women restore the strength of weak pelvic floor and bladder muscles.
Squat
The hamstrings and glutes play an important role in keeping the pelvic floor healthy. Squats help develop these muscles and release chronic tension, thereby improving a weak bladder.
To do the move, stand straight with your feet hip-width apart. Tighten your abs, lift your chest and bend your knees, keeping your spine straight. Lower your body as if you were sitting down, as low as possible. Squeeze your buttocks as you return to a standing position, keeping your legs straight.
Repeat these steps for three sets of 10 reps each. Focus on your breathing and try to relax. For best results, squat several times a day when you wake up, at noon, and before bed.
Kegel
Kegel exercises for both men and women focus on lifting and holding then relaxing the sphincters – the muscles that control urine flow.
First of all, sit in a comfortable position. When exhaling, lift and hold the sphincter for 3 seconds. Then inhale and relax for 3 seconds. Repeat 10 times. Do this exercise twice a day.
You can also do kegel exercises while in cow position or lying down. To increase difficulty, tighten your muscles for 1-2 seconds, increase the number of exercises and the number of kegels per day.
Tighten and release
Quick squeeze and release exercises help increase the responsiveness of the pelvic floor muscles.
Sit or lie in a comfortable position, visualizing your pelvic floor muscles. Tighten them as quickly as possible and then release. Rest for 3 seconds before starting again. Repeat up to 20 times, twice a day.
You can also do this exercise every time you cough, sneeze or lift heavy objects. This exercise helps strengthen the pelvic floor, preventing bladder muscle weakness.
Bridge pose
This is a restorative and energizing exercise that can activate the pelvic floor.
Do this by lying on your back, knees bent, feet flat on the floor, hip-width apart. Place your arms on either side of your body, palms facing down. As you exhale, press the soles of your feet and arms into the floor. Push your tailbone up, squeeze your buttocks, and lift off the mat. Hold this position for 8 seconds. Relax, lower your buttocks to the floor. Repeat 10 times in 2 sets.
Bridge pose helps strengthen the pelvic floor muscles. Image: Ngoc Pham
Fixed angle supine position
This is a yoga pose that can affect the entire pelvic floor muscles.
Lie on your back on the floor, gently bend your knees. Place the soles of your feet together, bringing your heels close to your groin. Place your hands face down on the floor next to your hips and press downward.
Exhale and contract your abdominal muscles as you bring your tailbone closer to your pubic bone. Feel the lower back lengthen, stabilizing the spine as the pelvis tilts. Maintain this position. Inhale quickly and as you exhale again, open your knees so that your groin and inner thighs stretch. Make sure your lower back is not bent and your shoulders are relaxed and not contracted.
Hold the position for up to a minute, breathing deeply and slowly. Exhale and exit the pose. Press your lower back and knees into the floor to stretch your groin and thighs. Then, hug your knees and rock them from side to side before releasing.
These exercises can be effective if practiced continuously for 3-6 months. At that time, the practitioner can restore the ability to control urine in the bladder, prolong the time between urination, reduce frequent urination, urgency, urinary incontinence…