Health and Me

Riya Baibhawi

This Low Impact Exercise Can Help Prevent Bladder Leaks

An unexpected <span>bladder leak</span> can have you hightailing it for the bathroom or shifting around uncomfortably in your chair as you try desperately to avoid that damp spot in your underwear. Fortunately, individuals do not have to remain at the mercy of their bladders. Experts from the National Health Service (<span>NHS</span>) suggest that engaging in low-impact exercises that target pelvic floor muscles may help reduce the risk of leakage. 

Bladder leaks, commonly known as urinary incontinence or overactive bladder, often affect women and older adults. However, according to the National Institute on Aging, individuals of any age can experience bladder leaks. In fact, cold weather can sometimes exacerbate an overactive bladder. When temperatures drop, the body's temperature decreases as well, leading to bladder muscle constriction. This added tension compounds the muscle spasms that contribute to an overactive bladder (as reported by Alliance Urology Specialists). As a result, some individuals may notice an increased frequency of urinary incontinence during winter.

Whether due to cold weather, a sudden sneeze, or weakened pelvic floor muscles post-childbirth, incorporating a weekly <span>Pilates</span> class into your routine may help reduce unexpected leaks.

<h2><b>Do Pilates Really Help Prevent Bladder Leaks?</b></h2><h2></h2>Pilates combines breathing techniques with exercises that engage core and pelvic floor muscles. Researchers from a 2020 study published in the Journal of Alternative and Complementary Medicine found that inhaling activates the diaphragm, causing the pelvic floor muscles to elongate. As the breath is released, the transverse abdominal muscle and pelvic floor muscles contract, strengthening the structures of the urinary and reproductive systems, as well as improving lumbar spine and pelvic function.

The study involved 18 women aged 45 to 70 who experienced stress urinary incontinence. Participants engaged in a community-based Pilates program twice a week for 12 weeks. Stress urinary incontinence refers to bladder leaks triggered by sudden intra-abdominal pressure, such as coughing. After six months, the study reported a significant reduction in bladder leaks among participants. While further research is necessary, the findings suggest that Pilates-based pelvic floor muscle training could serve as an effective and sustainable supplemental treatment for stress urinary incontinence.

<h2>Three Pilates Exercises To Help Reduce Bladder Leaks</h2>

While Pilates is considered a low-impact workout, beginners should start with simple movements. Here are three effective exercises for strengthening the pelvic floor:

Cat-Cow Exercise: This move helps improve flexibility and engage core muscles. Start on your hands and knees with hands aligned under your shoulders and knees beneath your hips. Inhale deeply, arch your spine upward, and push down on your hands and feet. Hold for five seconds, then exhale and return to the starting position (as demonstrated by Level 4 PT &amp; Pilates).

Bridge Pose: This exercise targets the glutes and pelvic muscles. Lie on your back with your knees bent and feet firmly on the floor. As you inhale, lift your hips while engaging your glutes and pressing your feet into the ground. Hold for five seconds before slowly lowering yourself on an exhale.

Pelvic Tilt Exercise: This movement is a milder version of the bridge pose. Begin in the same position, but instead of lifting your hips, flatten your back against the floor by engaging your abdominal muscles and slightly tilting your pelvis upward. Hold for 10 seconds before releasing. The Mayo Clinic recommends this exercise for core strengthening.

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An unexpected bladder leak can have you hightailing it for the bathroom or shifting around uncomfortably in your chair as you try desperately to avoid that damp spot in your underwear. Fortunately, individuals do not have to remain at the mercy of their bladders. Experts from the National Health Service (NHS) suggest that engaging in low-impact exercises that target pelvic floor muscles may help reduce the risk of leakage. What Causes Bladder Leaks?Bladder leaks, commonly known as urinary incontinence or overactive bladder, often affect women and older adults. However, according to the National Institute on Aging, individuals of any age can experience bladder leaks. In fact, cold weather can sometimes exacerbate an overactive bladder. When temperatures drop, the body's temperature decreases as well, leading to bladder muscle constriction. This added tension compounds the muscle spasms that contribute to an overactive bladder (as reported by Alliance Urology Specialists). As a result, some individuals may notice an increased frequency of urinary incontinence during winter.Whether due to cold weather, a sudden sneeze, or weakened pelvic floor muscles post-childbirth, incorporating a weekly Pilates class into your routine may help reduce unexpected leaks.Do Pilates Really Help Prevent Bladder Leaks?Pilates combines breathing techniques with exercises that engage core and pelvic floor muscles. Researchers from a 2020 study published in the Journal of Alternative and Complementary Medicine found that inhaling activates the diaphragm, causing the pelvic floor muscles to elongate. As the breath is released, the transverse abdominal muscle and pelvic floor muscles contract, strengthening the structures of the urinary and reproductive systems, as well as improving lumbar spine and pelvic function.The study involved 18 women aged 45 to 70 who experienced stress urinary incontinence. Participants engaged in a community-based Pilates program twice a week for 12 weeks. Stress urinary incontinence refers to bladder leaks triggered by sudden intra-abdominal pressure, such as coughing. After six months, the study reported a significant reduction in bladder leaks among participants. While further research is necessary, the findings suggest that Pilates-based pelvic floor muscle training could serve as an effective and sustainable supplemental treatment for stress urinary incontinence.Three Pilates Exercises To Help Reduce Bladder LeaksWhile Pilates is considered a low-impact workout, beginners should start with simple movements. Here are three effective exercises for strengthening the pelvic floor:Cat-Cow Exercise: This move helps improve flexibility and engage core muscles. Start on your hands and knees with hands aligned under your shoulders and knees beneath your hips. Inhale deeply, arch your spine upward, and push down on your hands and feet. Hold for five seconds, then exhale and return to the starting position (as demonstrated by Level 4 PT & Pilates).Bridge Pose: This exercise targets the glutes and pelvic muscles. Lie on your back with your knees bent and feet firmly on the floor. As you inhale, lift your hips while engaging your glutes and pressing your feet into the ground. Hold for five seconds before slowly lowering yourself on an exhale.Pelvic Tilt Exercise: This movement is a milder version of the bridge pose. Begin in the same position, but instead of lifting your hips, flatten your back against the floor by engaging your abdominal muscles and slightly tilting your pelvis upward. Hold for 10 seconds before releasing. The Mayo Clinic recommends this exercise for core strengthening.