Many issues would cause frequent urine leakages, such as childbirth, genetics, or aging. Fortunately, you would alleviate the symptoms by strengthening your bladder muscles. There are many bladder control exercises that you can add to the daily routine to reduce the risks and help you get back to your daily activities. Check out the following 7 options and combine with other treatments to improve your overall well-being.
Kegel Exercises
Kegel exercises are undoubtedly one of the best options for bladder muscles. These are simple clenching and releasing activities which aim at strengthening the pelvic floor, which supports your rectum, small intestine, bladder, and uterus. You can do Kegel exercises anytime you want. Firstly, you need to contract the muscles of your pelvic floor just as you are stopping the urine. At the same time, make sure to contract in your back to incorporate the entire muscle groups. There are many different techniques and methods for various needs. The key is to maintain your focus and find the right muscles to focus. Ideally, you should do around 10 reps each set and 3 sets on a daily basis. [1]
