Posted on: 19 April 2016
If you are an older woman and you have bladder issues such as urinary incontinence, physical therapy treatments aimed at retraining your urinary muscles can fix this problem that frequently sends you running to the bathroom to empty your bladder. Running to the bathroom only increases the downward movement of urine. Right then, urine spills on your undergarment clothing and onto the toilet seat. You can stop bladder issues of urinary frequency by performing physical therapy-directed pelvic floor muscle strengthening exercises.
Stand Straight And Don't Move
When you get that sudden feeling that you must urinate, stand straight and don't move. Don't bend or rush. What you have to do at this point is breathe in gently and while exhaling slowly, pull up your pelvic floor muscle that is situated in the vaginal area and then hold it for two seconds. Repeat this muscle activity a few more times. You'll find that this exercise allows you enough time to pull down your undergarment, sit on the toilet seat and then normally empty your bladder. This entire activity will be a part of the muscle retraining activity that your physical therapist will build upon when you actually begin physical therapy treatment for urinary frequency.
Assessment Of Your Specific Treatment Exercises
You will be seen in consultation with the physical therapist who will ask you questions about your condition. An assessment will be made about what kind of treatment exercises you will be given in order for your pelvic floor muscle to retrain your bladder.
How Does It Work?
Your bladder is supported by your pelvic floor muscle, which keeps the bladder strong and leak-free. You will be doing Kegel exercises to keep the muscles strong. Your therapist will initially explain how you must contract and release the floor muscle to bar urine leakage. The exercise is quite simple. All you have to do is squeeze the muscles as though you're stopping urination in mid-cycle.
Identifying Location Of Your Pelvic Floor Muscle
Physical therapists reportedly note that only about 50 percent of women can correctly find their pelvic floor muscle in the vaginal area and squeeze them effectively. If you fail to identify the muscle vaginally, your physical therapist can train you with biofeedback or electrical stimulation to easily find the location of the pelvic muscle.
Performing The Actual Kegel Exercise
HealthCommunities.com gives the following instructions: Lie down and bend both knees. While in that position slowly contract and hold your pelvic muscles for three seconds. You should repeat that activity ten times and do the exercise three times a day. Add ten quick squeezes after each set. Move on each week to increasing your contraction hold and building the contraction for a ten-second squeeze. You'll also be performing inner-thigh squeezes, abdominal pulls and hip flexors to round out the goal of strengthening your pelvic floor muscle.
For more help with bladder issues, visit a clinic like Alliance For Women's Health, Inc.Share