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Exercises for Optimum Bladder Health

November is Bladder Health Awareness Month sponsored by the Urology Care Foundation and the American Urological Association to educate the public about important bladder health issues. Exercises for optimum bladder health can serve you well.

Exercises to Build Bladder Strength & Flexibility.

  1. Target endurance with aerobic exercises. Perform milder, low-impact exercises, such as walking, swimming and bicycling, for 30 minutes per day (2 hours and 30 minutes per week) to help lessen bladder pressure by lifting your chest, lengthening your backbone and toning your core.

Muscle stretching exercises are recommended on two or more days per week for many people. Most people forget about this part of an exercise regime. Although studies are not conclusive on the benefits, it is thought to help prevent injury and improve joint mobility.

Deep Stretching Exercises for Bladder Health

Supine Pelvic Floor Stretch, this stretch is a great hip and pelvic floor lengthener. To perform: Start by pulling both knees toward your chest. Now, take your knees out to the side to add in an inner groin stretch. As you’re breathing, focus on letting go of your pelvic floor and buttock muscles.  Take 5-10 deep breaths in this posture.

Another one is Supported Groin & Pelvic Floor Stretch with Slight Back Bend. To perform, start by sitting with your back facing the bolster. Slowly lower yourself down to rest your back on top of the bolster. Bring your feet together so the soles of your feet touch, allowing your knees to open out to the side. If this posture is not comfortable for your back, feel free to try the same pose but without the bolster. If you feel like your legs are straining and inner thighs are too tight, use pillows for support underneath your knees. This posture should feel comfortable. This stretch opens the pelvic floor and deepens the awareness of the belly breathing. Take 15-20 deep breaths here.

Note: Steer away from exercises like lifting heavy weights and doing jumping jacks that may put pressure on your bladder and raise your chance of leakage if you have issue with bladder control.

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