As a physical therapist and personal trainer, I am well aware of how daunting it can be to start a new exercise program. But exercising the right muscles can make a difference in controlling incontinence. So I’m going to break it down to some simple steps.
Step #1: Find five minutes per day to lie on your stomach.
Step #2: While standing in the shower, work your full pelvic range of motion by placing your hands on your hips and rocking your pelvis through extreme flexion and extension. In simple terms, rock your pelvis, tucking your buns under and then sticking your buns out. Repeat 20 times every morning.
Step #3: Once you get out of the shower, stand so that you have a side view of your midsection in the mirror. Then draw your belly button "up and in" and hold for a five count. Visualize a string attached from your belly button to your pelvic floor when you do this. Feel your entire pelvic basket draw up as you pull your belly button "up and in" 10 times.
Step #4: Sitting in a chair, exercise your inner thighs by placing a towel roll between your knees and squeezing for a three count. Repeat this 20 times.
Step #5: Sitting in that same chair, activate your pelvic floor by performing a two-step kegel exercise. This involves tightening your pelvic floor and drawing it up toward your belly button, then holding it for an eight count. Repeat this pelvic floor tightening and elevation eight times.
Using these five steps, you have the goal of establishing a routine. That routine will help begin to establish a healthy extension of your lower spine. You also will strengthen the muscles that will help to support your bladder control, including your lower back muscles, your lower abdominals, your inner thighs and your pelvic floor muscles.
Published On: October 22, 2010