How to Strengthen Your Bladder Muscles

The bladder muscles are closely related to the pelvic floor muscles. Therefore, the bladder muscles are generally not trained alone. Instead, the bladder muscles should be trained at the same time as the pelvic floor muscles. The reason why pelvic floor muscle training is necessary is that some people may suffer from urinary incontinence. For example, when they exert slight force, sneeze or cough, urine will overflow involuntarily. A large part of the reason is the relaxation of bladder muscles or pelvic floor muscles.

Pelvic floor muscle training. Before doing pelvic floor muscle training, you should first know where your pelvic floor muscles are located. When you urinate forcefully in the toilet, the muscle group in your lower body that is exerting force is the pelvic floor muscles. First, quickly contract and relax the pelvic floor muscles, each time for 5 seconds, and do 6 sets in a row, with 5 seconds interval between each set. Then, continue to repeat the contraction and expansion movement, each time lasting 10 seconds, and do 6 sets in a row, with 10 seconds interval between each set. Finally, tighten your pelvic floor muscles and hold for 20 seconds. Do 6 sets with 20 seconds interval between each set. This set of training should be practiced at least twice a day.

Lie on your back on a mat. Bend your knees and place your feet flat. Keep your back flat and your pelvis tilted slightly backward. Try to actively bring your pubic bone and coccyx closer together. Relax, then practice again and again. Try to feel the contraction in the midline of your pelvic floor. Do not contract the deep pelvic floor muscles, and do not feel any lifting. Focus only on contracting forwards and backwards. You can place a finger on the central tendon or place your hand over the entire pelvic floor to check for correct movement. The movement and sensation of contracting the superficial pelvic floor muscles is simply along the midline of the pelvic floor, close to the skin. Avoid contraction of the sphincter.

The pelvic floor muscle training method introduced above is actually relatively simple. The training can be done in any occasion or location, such as when you are on the bus, or when you are sitting and watching TV, or whenever you have plenty of free time. Persistent pelvic floor muscle training can greatly improve stress urinary incontinence.