An overactive bladder can be a nuisance. Luckily, there are some exercises that will help improve urinary health and strength. These five exercises have been proven to help most patients control their overactive bladder and take back control of their lives:
- Pelvic Floor Ball Squeezes
To begin, an exercise ball and a sturdy chair are needed. Sit on the chair and place the ball between thighs. Squeeze 10-15 times, each time holding the squeeze for 10 seconds. By doing this, the inner thighs and abdominal muscles are strengthened, which aids in bladder control.
Start with one leg in front of the other and dip down. Press up on the back heel of your leading leg, then swap legs. Repeat this 10 times, and make sure ab muscles are kept tight throughout the duration. Lunges aid in strengthening abdominal muscles and thighs, which are integral to the health of pelvic core and bladder operations in general.
- Pelvic Activators
While sitting, place a resistance band around upper thighs with feet together. Move knees apart then slowly move them back together.
Squeeze the glute and abdominal muscles together while bringing knees back to their original position. Tension is key here, so try to move knees back together in 2 second intervals (move them apart for one second, bring them back together for two).
- Knee Raises
While sitting in a chair, raise knees to the waist ten times, holding them in the air for two second intervals each time. This will strengthen the core and help bladder health as a whole.
- Vaginal Cones
Vaginal Cones act as a weight-training tool for your pelvic floor muscles. To start, place a small cone inside the vagina. Lift the cone using the pelvic floor muscles alone. This exercise is one of the most effective ways to treat an overactive bladder.
These exercises should help with your overactive bladder issues. To see a specialist, call one of our offices closest to you to schedule a checkup to discuss treatment options.