Dealing with an overactive bladder is nothing but an inconvenience. It’s extremely uncomfortable, oftentimes sending you in search of a bathroom more often than reasonable. As a result, all of your activities are interrupted. It may have also caused you episodes of embarrassment, as incontinence can be impossible to constrain.
The best news is that a few simple exercises can help you overcome your overactive bladder—here is a step-by-step guide for you:
To ensure the success of a Kegel exercise, it is important to pretend you need to urinate and hold it. Learning to relax and tighten the muscles responsible for urine flow in integral. To do this, finding the right muscles you need to tighten is crucial.
Next time you find the urge to urinate, settle yourself to go, and then hold it in. Feel around for the muscles in your vagina (make sure your hands are clean!), and then make sure your bladder and anus is tight. The muscle group responsible for these movements are your pelvic floor muscles, so if you feel them tighten, you’ve performed the exercise right. Keep in mind that your buttocks, thighs, and abdomen should remain relaxed as you perform the exercise.
Once you’ve determined the movement and muscle groups responsible for, ensure that you perform Kegel exercises three times a day. Follow the instructions below for a successful Kegel exercise session:
Reminder: The exercise should be done every single day. After 4 to 5 weeks, you’ll be experiencing relief from symptoms. Never increase the sessions, however, as doing so can strain your muscles and this can further affect your urinary processes.
The benefits of adding Kegel exercises to your daily routine are endless. They help you regain control of your bladder, relieve symptoms, and reduce the risk of embarrassing accidents. They also lower the risk of complications associated with overactive bladders, such as emotional distress and disrupted sleep. If you still struggle with bladder control after these exercises, however, it’s best to talk to a trusted doctor.
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