When nature calls, you really have no choice but to answer. We know having her on your “top callers” list can be pretty frustrating, so here are five exercise you can try to bump her way down.
Kegels
You can do this exercise in any position, although you might find it most comfortable to perform lying down. Before you do the move, identify the muscles that you use to control your urine by stopping yourself midstream.
Once you know where these muscles are, squeeze them as hard as you can for three to five seconds, and then relax for three seconds. Repeat this up to ten times.
Biofeedback
This is an exercise that is going to require you to make an appointment with your doctor, and that will essentially enhance your kegel performance.
If you are contracting the wrong muscles, your doctor will help you find and activate them by using audio cues and computer graphs.
Electrical stimulation
During this treatment, a temporarily implanted electrode will send electrical impulses to your bladder, thus causing it to contract and strengthen over time.
Bladder training
First, figure out how often you visit the bathroom (to urinate) every day. From the next day onward, train your bladder to hold your urine in for longer stretches of time by attempting to decrease that baseline number of visits.
This is going to be uncomfortable at first, but it will ultimately strengthen your pelvic floor muscles and allow you to make fewer trips to the bathroom every day!
Glute bridges
Lie down with your back flat on a yoga mat with your feet planted shoulder width apart on the ground. Raise your hips upwards, and bring them back down to the ground. Repeat up to ten times per round, for up to three rounds.
This exercise should help you to better regulate your bladder activity by strengthening your pelvic floor muscles. However, if you are still experiencing issues after weeks of performing it, make an appointment with your urologist.
Sources:
https://www.medicalnewstoday.com/articles/316673.php
https://www.healthline.com/health/overactive-bladder-exercises-women
