Urinary incontinence or the leaking of pee can be caused by various factors, including pregnancy, childbirth, aging, or different medical conditions like high blood pressure and diabetes. While this is a common condition, especially in women, it is not normal. Pelvic floor physical therapy is an important resource to help with resolving the leaking.
We are going to look at some exercises that can help strengthen the pelvic floor and surrounding muscles and improve bladder control. If you are still struggling with leaking after trying these exercises for a few weeks, a visit with a pelvic floor PT can help find exercises that are best for you. Most of the time, our clients are all different individually as to why they leak urine and how we have to address it. Seeing a pelvic PT is the gold standard in stopping leaking. So please, if you try these understand they aren’t the same as seeing a trained PT.
1. Pelvic floor contractions (AKA Kegels)
Kegels exercises or pelvic floor contractions help to turn on and off the pelvic floor muscles that help to support your bladder and close off the urethra and anus. These muscles can’t work alone, but they are very important to stop the flow of urine, gas, or poop.
– Imagine that you have a blueberry at the opening of your vagina. Try to lift the blueberry up towards your belly button. Think about a gentle lift. You don’t need to make blueberry jam! This is a contraction. Now practice rolling the blueberry away. It is important to be able to relax a contraction as well.
-Practice doing these exercises laying down, sitting, and standing. You can do quick on/off contractions and longer 5-10 second holds as well.
2. Pelvic Brace
Pelvic braces engage the pelvic floor while also coordinating the lower back and abdominal muscles. The pelvic floor cannot do all the hard work by itself. The abdominal, back and hip muscles work with the pelvic floor to help support the bladder, urethra, uterus, and rectum. When all of the muscles are working together as a team, we should decrease leaking of urine and feel more in control.
– Lay on your back with your knees bent and feet on the floor. Gently pick up your blueberry and pull your belly button up and in. Think about bringing your belly button gently up and back to your rib cage. From this position, try lifting one knee up and then the other like you are marching while keeping your belly button pulled up and back. Ideally, you can do this without bulging through your stomach or rocking your hips side to side.
3. Bridges
Bridges build on to the pelvic brace by adding the hip muscles to help stabilize the pelvis with movement.
-Start in the same position as the pelvic brace. Pick up your blueberry and pull your belly button up and in. Press through your heels and lift your hips up using your glutes (bottom muscles). Slowly lower your hips back to the floor and reset. Aim for 10-15 repetitions.
If you are leaking urine, these exercises are a good place to start to strengthen your pelvic floor and core muscles. If you are continuing to have leaking, please reach out to a pelvic floor PT. We will do a thorough look at what you are experiencing and set up an individualized exercise program. Many women leak because they have too much tension in their pelvic floor. Some leak because of too much activity in their abdominal muscles, or spinal muscles, or just a gross imbalance in the muscles of the trunk. There are so many scenarios, and you will find relief with pelvic floor PT!
We offer a free 15 minute phone consultation to answer your questions and help ensure you are in the right place to heal. schedule a phone consult by clicking HERE.
