Have a dodgy bladder? try out these exercises

There’s exercises out there for your bum, your legs, your arms etc etc! Your bladder itself is a muscle so you can exercise this too! Childbirth, old age or genetic all contribute to having problems with your bladder. 25% of women have problems with incontinence but with a few simple crucial moves you can have some relief!

So if you’ve got a dodgy bladder, give some of these a go and hopefully you’ll see an improvement!

 

Kegels Exercises

I’m sure you’ve heard this before, everyone talks about Kegels but most people perform them wrong. Look into proper techniques a bit!

Pelvic Floor Ball Squeeze

Sit up straight, lift your head and your chin so its parallel to the ground and make sure your shoulders are in line with your hips. Put an exercise ball in between your legs and squeeze the ball. Do this for 10 seconds or so and repeat this 10 times. This strengthens the inner thighs and abs with help the pelvic floor muscles too. If you’re looking for an exercise ball you can use a pillow instead.

Elevator Lunge

Check out how to do this one! quite a challenging one, but one of my favorites! You also don’t need the equipment shown in the video.

Pelvic Floor Activators

 

Do 3 sets of 20 with a 10 second break between each set. Do this 5 times a week.

Squats With Pulse

Keep your feet shoulder width apart and point your toes slightly outward. Lower yourself down into a squat position and tilt your pelvis forward a bit. This will help engage those pelvic floor muscles. Pulse up and down an inch or two and do this 10 times exhaling as you contract the muscles.

Plus squats are a great exercise to strengthen your leg and give yourself a big butt!

C Curve Abdominal Contraction

 

Running

If you’ve got a dodgy bladder you might think running isn’t feasible.
However just a little change can really help improve those pelvic muscles, try imagine yourself running in more of a ski jump position.

Further help with a dodgy bladder

There are experts out there like LUA who can help with problems like a dodgy bladder. They have a team of nine consultant urologists who are well experienced and experts in various fields.  The close knit team are your best bet at finding the highest standard of urological care!

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