Bladder weakness can make a person uncomfortable, frustrated since there would be frequent visits to the bathroom and finally ends up in disappointment. Well you can start strengthening your weak bladder as soon as you see some symptoms. Yoga comes as a very good remedy to help you overcome those situations within the closed doors of your house. There are simple yoga exercises that can be done regularly at home to treat bladder weakness and go ahead in life. These yoga exercises basically restore the strength of the weakened muscles of the pelvic floor as well as the bladder. The yoga exercises discussed here for a weak bladder are beginner-friendly and help you be relaxed.
# Chair Pose [ Utkatasana] —
- Stand straight with legs apart , stomach in and chest out.
- Bend your knees while your spine is straight, lower down as if you are taking a seat.
- Squeeze your guts while you return to standing position. Legs straight.
- Repeat three steps of 10 counts each.
Setu-Bandhasana — This exercise forms a bridge that helps in restoring and energising the pelvic floor.
- Lie down on your back on a mat, you can place a blanket under your neck.
- Bend your knees with legs apart, hip width.
- Hands down with palms facing downward.
- While you exhale, press on your palms and feet.
- Push your tailbone upward while tightening your buttocks, stay for a few seconds.
- Release, and lower your buttocks to the mat.
- Repeat this 10 times
Supta Baddha Konasana — The yoga pose that works on the entire pelvic floor muscles.
- Lie flat on the floor with knees bent, bring feet together, place feet to your groin.
- Your palms rest beside you pressed downwards.
- Exhale making sure that your abdominal muscles contract and move to your pubic bone. Hold this position for a while.
- Inhale quickly now and let your knees open up so as to create a good stretch in the groin and inner thighs.
- Your lower spine should not be forcefully arched and your neck should be relaxed. Stay in position for a minute.
- Exhale and exit the pose but before you do so press your lower back to the floor and give a stretch before you come back to rest position. Then hug your knees and rock them side to side.
Triangle Pose [ Trikonasana] — This yoga pose gives flexibility to your pelvic muscles.
- Stand with feet wide apart to make a triangle to the floor.
- Align the center of the right heel with the center of your arch of your left foot.
- Now inhale deeply, then exhale and bend your body down from hip to the right.
- Keep your back straight as you touch the right feet with your right hand, pointing your left hand upwards. Breathe deeply in this pose.
- Inhale and come back to normal position.
- Repeat this 10 times.
Quat Pose [Malasana] : Squats help develop the pelvic muscles and release chronic tension.
- Stand with your feet hip length apart, with toes facing outward.
- Bend your knees deeply until your hips are lower than the knees.
- Keep your hands with palm -to- palm pose, your elbows need to make a right angle.
- Try to stretch your back and spine upwards by raising your heart. Hold for 10 seconds.
- Release, and stand in a normal position.
- Repeat this yoga pose 5 times.
# Kegel Exercises : These exercises are good for both men and women, this accounts to lifting and holding and relaxing the muscles that control the urine known as sphincters.
- Sit in any comfortable position.
- As you exhale, lift and hold your sphincters for about 3 seconds, and then relax for 3 seconds.
- Repeat this 10 times.
All the above yoga poses stretch your body and strengthen your weak bladder muscles, and also helps in good digestion. You can consult a urologist at the urology hospital in Bangalore. Consult them for any professional help if you are worried.
