It happens when you cough, sneeze or jump on the trampoline and you…pee a little. Or maybe you have the urge to go “right now” and worry that you won’t be able to make it to the bathroom.
At the very least, it can be uncomfortable or embarrassing. Left untreated, incontinence can lead to skin rashes and urinary tract infection.
Today, I’m teaching 3 tips and one massage technique to help a weak bladder. We might not want to talk about it, but if we do we can help ALOT of people.
Bladder leakage can happen for a variety of reasons. To solve it, some muscles it’s necessary to calm certain muscles and strengthen others.
Types of Incontinence
Urgency Incontinence is the need to go frequently. It affects women after childbirth and men with prostate problems. This type of incontinence can also come with older age, anxiety or weight problems.
When you go frequently (to avoid any accidents), you train yourself to go at the slightest filling of the bladder.
Stress incontinence is the inability to control the bladder due to stress and anxiety. People who struggle with this type of incontinence often worry if a restroom is not “nearby”.
4 Tips to Relieve Symptoms
If you want to effectively reduce leakage, the best thing to do is train those muscles. Here are 4 exercises you can do to support a weak bladder.
- Hold it
When you have to go, hold it for a few seconds. Make a mental note: Do you have to go right NOW?
If so, repeat this process a few times and train your mind to wait and tell you to go to the bathroom when your bladder is full.
- Check your posture
Good posture can make a big difference with incontinence training. It keeps your back healthy and normalizes the pressure on your organs, including the bladder.
Deep breathing can help with incontinence training. It allows the diaphragm and perineum to relax and reset.
- Abdominal Massage
Opu (stomach) Lomi can be a useful technique for supporting a weak bladder.
This is deep sacral work, so be mindful to give attention to the muscles in front and back.
Here is the step-by-step Lomi Lomi technique to help a weak bladder:
There are a few things that you can do on a day-to-day basis to combat incontinence in full. Correcting your posture, making sure your bladder is full, and deep breathing can all help you take back control of your life!!
Massaging the abdomen with a focus on the psoas and iliacus is a great way to relax that area to improve control as well.
Tell me in the comments below…what tips and techniques have you used to effectively treat incontinence?
Kumu Jeana Iwalani Naluai