Improve Bladder Control

Improve Bladder Control | Pacific Urology | San Francisco Bay AreaPelvic Floor Dysfunction

The pelvic floor is a group of muscles in your pelvic area that support the organs like a sling. The organs in this area include the bladder, the uterus (in women), the prostate (in men) and the rectum.

What is Pelvic Floor Dysfunction (PFD)?

When you are unable to control the muscles in your pelvic floor to have a bowel movement it is called pelvic floor dysfunction. It is not “normal” and should not be considered a normal part of the aging process.

What are the causes of PFD?

  • Childbirth
  • History of pelvic surgery
  • Radiation treatments

Symptoms

  • Frequency to urinate
  • Leaking a few drops of urine when sneezing, laughing, and/or coughing
  • Painful urination

Many patients report improved bladder control and less voluntary loss of urine and incontinence when they focus on improving their core strength.

3 Exercises to Improve Bladder Control

There are three exercises that will improve your core strength and may improve bladder control.

1. Diaphragmatic Breathing- Diaphragmatic Breathing is breathing that is done by contracting the diaphragm, a muscle located horizontally between the chest cavity and stomach cavity. Air enters the lungs and the belly expands during this type of breathing. This deep breathing is marked by expansion of the abdomen rather than the chest when breathing. It is considered by some to be a healthier way to breathe

2. Squats- The squat is a full body exercise that trains primarily the muscles of the thighs, hips and buttocks, quads, and hamstrings. Squats are considered a vital exercise for increasing the strength and size of the legs and buttocks, as well as developing core strength.

3. Single Limb Stance– Performed with eyes open and arms on the hips, the participant must stand unassisted on one leg and is timed in seconds from the time one foot is flexed off the floor to the time when it touches the ground or the standing leg or an arm leaves the hips.

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