Health & Fitness: Fix bladder weakness with expert advice and easy exercises - - PressFrom - United Kingdom

Health & FitnessFix bladder weakness with expert advice and easy exercises

13:30  01 september  2019
13:30  01 september  2019 Source:

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Many men and women suffering from bladder weakness are turning to Kegel exercises instead of drugs and surgery, arguing that the exercises are safer

“ Bladder weakness is common and nothing to be embarrassed about,” says Dr Ellie. In fact, nearly half of UK women (47%*) will experience bladder weakness at some One way to feel more in control of your symptoms - and take a little time out every day - is to do some morning pelvic floor exercises .

Fix bladder weakness with expert advice and easy exercises © StephM2506 - Getty Images In-depth expert advice on for incontinence and bladder weakness during pregnancy and after having a baby, with best exercises and treatments to try

If you feel a sudden urge to empty your bladder when you cough, sneeze, laugh or lift something, you are not alone. 1 in 3 women suffer from some form of bladder weakness in the UK, making it more common than hay fever. Despite this, a lot of people are still too embarrassed to talk about it.

Fitness and pelvic floor expert Jane Wake says our reluctance to talk about it is putting our mental and physical health at risk. She is working to change our attitude towards this subject and bring bladder control into the spotlight.

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Why if you have a weak bladder should it be any different? You can still do whatever you want. When I first went to my GP and we discussed bladder weakness , I thought I’d never be However, thanks to those pelvic floor exercises and products like TENA Lady, I don’t really have to think about it anymore.

Information and tips about bladder weakness . Pelvic floor exercises ( exercising your pelvic floor muscles by squeezing them) taught by a physiotherapist. Bladder training (where you learn ways to help you can wait longer between needing to urinate and passing urine) guided by a Continence

Jane tells us that in France, women automatically get physiotherapy to treat any issues associated with bladder weakness after childbirth. 'It's just an open fact that is out there and generally talked about. Women from other countries have told me that it's just something that you know – it is passed down from one generation to women to another: you do your pelvic floor exercises or else!'

So what and where is our pelvic floor? And what can we do to strengthen it?

How does pregnancy affect our pelvic floor?

While pregnancy might feel like a magical time for a lot of women, there can be several unwelcome changes too. A growing baby can place a lot of stress on your pelvic floor muscles. And hormonal changes, pressure on the bladder from an expanding womb, and of course, the trauma of labour itself can weaken the pelvic floor further and result in urinary leaks.

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The bladder is a hollow, muscular organ. The bladder wall includes a smooth muscle known as the detrusor muscle. It is caused by weakness or injury to the muscles of the pelvis or the sphincters. Kegel exercises : Exercising the muscles of your pelvic floor may benefit women with either stress or

Statistics show that bladder weakness is a common problem among Americans, especially women. It often goes undiagnosed and untreated. Poise ® absorbent pads and liners offer protection from embarrassing leaks, while Kegel exercises and nutrition can help control a leaky bladder .

It's something 24-year-old Stephanie from East Sussex is all too aware of. She started having issues at just 19 years old after giving birth to her first son.

"Before I had my children, I was perfectly fine and in good health. Nothing was wrong at all. I got pregnant with my first son when I was eighteen. I was 19 when I had him and it was after the pregnancy that my problems started. I had a four day labour and I had put on quite a lot of weight during the pregnancy which probably didn't help."

It was after the birth that the incontinence started. But embarrassed with a condition she felt she was too young to have, Stephanie avoided seeking help for almost two years.

Fix bladder weakness with expert advice and easy exercises © Getty Images It's time to take back bladder control

"I'd go to the doctors but the GP I had at the time wasn't the best at dealing with it. They didn't come up with many solutions other than "do your pelvic floor exercises", but I really was doing them at the time and it just wasn't helping. So a lot of time passed and I went back to my GP – but this time I had a new doctor. She referred me to a physiotherapist who did an internal exam."

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Bladder weakness exercises . Premium Questions. What causes frequent urination and difficulty in is normal / smooth but my bladder does not empty properly, which has led to a couple of UTIs and What advice can you offer regarding diet and exercise Hi, I had a nepherectomy and resection of

Bladder weakness advice – frequently asked questions. Is bladder weakness the same as urinary incontinence? However, living with bladder weakness does not mean that you will not be able to lead a normal life. By learning about your body and what you can do to improve your control over your

It was during this examination that Stephanie was told her pelvic floor muscles were so weak it wouldn't matter how many exercises she did now. She'd likely need surgery, in the form of a vaginal mesh implant – a controversial procedure which has been in the news recently because of the number of women who claim painful permanent side effects have been caused by these devices.

The psychological toll

The problem had taken its toll on Stephanie psychologically and she barely left her home. She ended up talking herself out of social situations, and avoiding outside games with her son.

"If I did go out, I would always wear a long top to make sure it covered my bottom just in case. You're always conscious that it could happen at any point. I had a particularly embarrassing situation when I went to park with my son and my friend and her little boy. And somebody threw a ball over. I stood up to go and get it, but I stood up too quickly and ended up wetting myself in the park. It meant I stopped going out because I didn't want to put myself in an awkward situation."

Fix bladder weakness with expert advice and easy exercises © Tetra Images - Getty Images Woman crossing legs

Stephanie tried to get around the problem by limiting her fluid intake. But that caused more damage. Because she wasn't drinking enough, her bladder wasn't emptying properly.

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The Fix – Bladder Training Works for – Stress and urge incontinence How it works – By scheduling bathroom visits and gradually increasing the time between them These are also a good option if you have stress incontinence just during exercise , because it's easy to use them only when you need them.

Physiotherapist expert Jane Le Fevre says: “ Exercise is in fact a common cause of bladder weakness . Many women do not know or understand this and could be suffering as a She suggests the following tips to help reduce bladder weakness for women when exercising : Don’t cut out water.

Jane believes fewer women would be in Stephanie's situation if we were better talking about women's health.

"What we don't realise is that by being so 'stiff upper lip' about it, we are creating a stigma. We need to be openly more positive about it and get women to realise that if you have incontinence issues, you absolutely can do something about it. By strengthening the pelvic floor and focussing on muscle balance, women can tackle the cause of the issue rather than just managing their symptoms – pads do not have to be the answer."

What is the pelvic floor anyway?

Jane calls the pelvic floor muscle our body's biggest unsung heroes. By strengthening the floor and maintaining muscle balance, women and men can treat the cause of leakage, rather than just managing the symptoms, she says.

It's worth practicing pelvic floor exercises as soon as you can. But Jane admits that they can be difficult to master. While Stephanie points out that it's easy to forget to do your Kegels if you're worrying about a new arrival.

"They don't teach you to do pelvic floor exercises in high school. You just think incontinence is something that won't ever affect you. It was only when I was pregnant that my midwife first mentioned that pelvic floor exercises were something I should be doing. But it's so easily the last thing on your mind when you've unwell with morning sickness. It gets put on the back burner."

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Here are seven exercises which can serve as a fix for a weak bladder . In case of any medical exigencies/ persistent health issues, we advise you to seek a qualified medical practitioner before putting to use any advice /tips given by our team or any third party in form of answers/comments on

Full demo of the FMS Lying Dumbbell External Rotation From Hip used in the beginner program to strengthen the shoulder rotator cuff. Bonus routine here


But while Stephanie was waiting for surgery, an alternative was offered to her by doctors. She was asked if she wanted to enroll in the clinical trial for a new non-invasive device that could strengthen her pelvic floor within going under the knife. She agreed. The machine called Innovo (which currently retails at £249.00) sends targeted impulses to safely activate all the muscles of the pelvic floor. You put it on like a pair of shorts and use a handhold switch to control the impulses. After trying it for half an hour a day for a few weeks, Stephanie felt sure she was seeing an improvement. Within a few months, Stephanie felt back to her old self.

She says: "The machine completely changed my quality of life. If I can stop just one more woman suffering in silence, I know I've done the right thing by talking about it."

Fix bladder weakness with expert advice and easy exercises © Suki Photography by Sandra Grimm - Getty Images Toilet paper

Jane Wake's tips for a stronger pelvic floor

1.Visualise the floor

The pelvic floor is a group of muscles that attach to your tailbone at the back and your pubic bone at the front. Think of it like a hammock strung between these two points. It also attaches to the sit bones - these are the bones at the base of the pelvis - if you are seated now, grab a hold of your butt cheek, pull it out the way and then feel the bone underneath - these are your sit bones.

2.Think about farts

Imagine pulling the sides of your hammock out and attaching it to these two points - you end up with a diamond shape base to your pelvis - this is our pelvic floor. We are often told to connect to it by thinking about stopping a wee. A better way is to first of all imagine stopping a fart from your back passage, then stopping a wee from the front then pulling these two points in and up together. If you also imagine drawing the sit bones in from the sides, you'll get a deeper more thorough contraction of the pelvic floor. Doing this before you have issues will mean you are able to connect to it better when and if you do get problems.

3.Lift it up

A healthy muscle however is one that not only has good strength but also length and balance. So as well as pulling the muscle up you have to think about letting it relax - a good way to do this is to imagine pulling it up through 5 floors - like a lift going up. Always go back down through the floors before you lift up again.

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