EXERCISE TO KEEP YOUR BLANDER STRONG

  EXERCISE TO KEEP YOUR BLANDER STRONG

Today we're going to show you some exercises for bowel incontinence. In men, women, and children with bowel, bladder, sexual complaints, or pain in the pelvis. one of them and our muscles are not able to hold that back. so the true core is made up of the respiratory diaphragm at the top. 

Or our breathing muscles, the pelvic floor at the bottom are the muscles that wrap around the urethra, the vagina, and the anus. deep transversus abdominis are kind of the innermost layer of the abdominals, and then the multifidus in the back. 

so these muscles all work beautifully together rhythmically to stabilize the spine and pelvis, support our organs,  and prevent leakage. 

Exercises to help minimize urinary unconscious is, breathing is the most foundational exercise to help you manage the intra-abdominal pressure created.

 you'll find that most of your leakage will already improve.so it's very very important that you're able to master diaphragmatic breathing, and everything we do from here on out is a basic progression.  so what I'd like for you to do is I'd like for.

You are to lie down with your knees bent and your back comfortably supported. one hand on the belly and the other hand on the chest.

I do love for the breath to be audible. that way we know that the air is coming out here with physical activity.

 Just the abdomen fills up as the diaphragm comes down, the chest rises slightly and the long exhales.  I do i prefer in through the nose and out through the mouth, so we always tell people to smell the flowers and blow out the candles.  

Inhale through the nose belly gets big, chest starts to rise, long exhale through the mouth. perfect usually have patients do this for about two minutes. it will calm the nervous system and help you kind of bring your focus to the pelvis, but also it's the foundation of now.

The co-contracting that we're going to progress to. okay so we talked about the respiratory diaphragm,  pelvic floor, deep abdominals, and low back muscles. what I want to focus on is your exhalation, with the effort, we're going to pair an exhale.

But we're going to start firing up the transversus abdominis and the pelvic floor.  so I like for you to place your hands kind of on the inside of those hip bones. And before we pair the breathing, let's find the deep abdominals by gently drawing the belly button.

 In towards the spine. so minimal movement of the spine and pelvis occurs. okay, you can release. gently find the belly button in towards the  spine or imagine pulling your hip bones together and then releasing. 

The pelvic floor lives inside the body, so we won't see any movement. But we also shouldn't see any compensation for the thighs or the buttocks. And breathe, so inhale the belly gets big, exhale pull the belly button in towards the spine, feel the lower  

abdominals contract with that exhale, and release.  inhale belly gets big, find those lower abs, stabilize the spine and pelvis with the exhale,  beautiful, and let go. 

How to do Kegels

Make sure your bladder is empty, then sit or lie down. Then Tighten your pelvic floor muscles. Hold tight and count for 3 to 5 seconds. Then Relax the muscles and count 3 to 5 seconds. And Repeat 10 times, 3 times a day (morning, afternoon, and night).

Best Exercise for a weak bladder

 The best exercise for a weaker bladder includes; jogging and aerobics, with strengthening exercise, such as pilates.

Causes of a weak bladder

Here are some of the causes of a weak bladder; Overactive bladder is a collection of symptoms that may affect how often you pee and your urgency. Causes include abdominal trauma, infection, nerve damage, medications, and certain fluids. Treatment includes changing certain behaviors, medications, and nerve stimulation.

-Vitamin C foods help the bladder to be strong. 

Home remedies for a weak bladder 

The remedies include; Foods to avoid. Foods and drinks, which are known to cause or worsen the symptoms of OAB include: Manage fluid intake. Drinking enough water is essential for health, Scheduled urination, Delayed urination, Double-void technique, Kegel contractions, Quitting smoking, and Discussing medications with a doctor.

EXERCISE TO KEEP YOUR BLANDER STRONG

How to do Kegels

Best Exercise for a weak bladder

Causes of a weak bladder

Home remedies for a weak bladder