(NC) Many women experience bladder leaks, which can lead to missed social opportunities because of anxiety and embarrassment.
To help put a stop to LBL altogether, women can work on firming up “down there” in three easy steps:
Step one: Find your pelvic floor muscles by trying to stop your urination midstream. If you succeed, you’ve found them.
Step two: Empty your bladder in the restroom and then lie on your back somewhere comfortable with your knees bent. Tighten your pelvic floor muscles, hold for at least four seconds, and then relax. Repeat this four or five times. Work toward keeping the muscles contracted for 10 seconds at a time, relaxing for 10 seconds between contractions. Make sure you control your abs and glutes to minimize movement.
Step three: Repeat. Aim to do at least three sets of 10 repetitions a day. This exercise is discreet, so you can make it a part of your daily routine. Next time you are sitting at a computer, enjoying a mani/pedi or just waiting in line, practice, practice, practice.
Firm glutes also help to strengthen your pelvic floor. Exercises like squats and hip thrusts are easy to add into your existing workout routine and can really make a difference.
Living with light bladder leakage (LBL) can feel like no big deal thanks to improvements in adult incontinence products like Always Discreet, which help neutralize urine odours and contain bladder leaks in a discreet, comfortable way. More information is available at www.alwaysdiscreet.ca.