Have you ever experienced the failure to control sudden nature’s call? Or ever felt embarrassed due to an inability to control one of the most important organs of the body? Yes, we’re talking about “the bladder pouch”! The bladder is responsible for holding fluid waste of the body until there’s an alarming urge to urinate. But, due to an unconscious approach, some people are not able to manage a proper control over their bladder leading to a sudden discharge of urine.
To tackle this situation, usage of incontinence supplies, like Adult diapers, Underpads, chair pads etc. is advisable. These products are sold under various brands such as Friends, Comfrey, Wetex, and KareIn providing a protective and dry experience to people.
But do you think this is enough to justify your bladder?
A person using Incontinence supplies develops a habitual routine of using it, leading to a complete loss of control on their bladders. Adding up to this are the expenses of using an incontinence supply, especially adult diapers, which may not be affordable by all the income groups in an economy.
Using these products will only help you to manage the problem. But, there is an actual need to find remediations to alleviate the loss of bladder control over time!
There are many natural remedies and certain lifestyle changes, one of them being “Bladder Exercises”, that are effective to regain the lost control and live a leakage-free life!
Basically, in a human body, pelvic floor muscles are designated to control and support the bladder and bowel movements. Loss of bladder control can be recovered by undergoing a ‘Bladder Workout Regime’ including different types of exercises listed below, to retrieve the lost control over Pelvic floor muscles.
Kegels is the most popular exercise, performed to control a leaky bladder. Kegels let the inner thigh, glute and ab muscles come into play. This is done by contracting the pelvic floor muscles, between the front and back of the pelvis, similar to controlling the stream of urine.
Pelvic floor ball squeeze exercise is performed to gain control over the urinary sphincter. It helps in strengthening the inner thigh and abdominal muscles, resulting in better bladder control. One needs to sit up straight on a chair, keeping chin parallel to the ground. The shoulder should be in line with the hips and a ball is placed between the thighs. Now, squeeze the ball for 10 seconds.
Elevator lunge is performed as a part of muscle training. Elevator lunge helps to strengthen the Hamstrings, Glutes, Quads, and Abdominals. One needs to put forward both the legs, one in front of the other, and inhale holding those muscles tight. On exhaling, contract the muscles even tighter for a while and relax. Repeat this exercise for 5 times in a day.
Squats with a pulse basically help in burning lower body fats and target the large muscle group including glutes, quads, hamstrings, and calves. This exercise is performed by sitting in a squat position while tilting the pelvis forward. This is done in order to push the pelvic floor muscles at the back of the body. One needs to inhale during squats and exhale during contraction of the pelvic floor muscles.
Pelvic Floor Activator exercise is done for endurance building. This helps in strengthening the inner thighs and glute muscles. It is performed while sitting on a chair with resisting band around thighs, keeping feet close to each other. One needs to stretch the knees apart and bring them back. Repeating 3 sets of 20 with a break of 10 seconds is enough, to sum up, the Bladder workout.
Bladder workout can be done by anyone, irrespective of gender and age. Incorporating these exercises into the daily routine will definitely help you to retrain your bladder and gain inner control.
