3 Exercises You Must Try To Overcome Stress Incontinence

Are you sick of suffering from stress incontinence? Imagine you’re at a work conference surrounded by colleagues and superiors, and you’re speaking. You and the audience are laughing together, and then you feel that dreaded leaking sensation downstairs.

Does that moment of euphoria turn into an embarrassment? This scenario, though unpleasant, is just one example of how stress incontinence can impact your life. It’s a condition that affects countless individuals, hindering their ability to enjoy daily activities.

It’s a feeling familiar to many. Stress incontinence is nothing to be embarrassed about but we appreciate how many feel this way.

In this article, you will explore the key causes of stress incontinence, and 3 proven exercises to overcome stress incontinence. Are you ready to reclaim control of your life?

The best part of all, no surgery or pills required. 

Weak Pelvic Floor Muscles

Your pelvic floor muscles play a vital role in allowing you to maintain bladder control. When these muscles weaken, often due to childbirth, aging, or obesity, they struggle to support your bladder and prevent leaks (oops!).

Hormonal Changes

Secondly, it’s important to acknowledge that Menopause and hormonal fluctuations can lead to changes in the tissues of your urinary tract. This makes you more susceptible to incontinence, but that doesn’t mean you have to allow it.

Chronic Coughing or Sneezing

Lastly, conditions like chronic bronchitis or allergies can result in persistent coughing or sneezing, exerting pressure on your bladder. Unlike Sneezy from Snow White, you don’t need to let your allergies control your life, and identity.

3 Exercises To Overcome Stress Incontinence

The good news is that stress incontinence can be managed and even overcome with the right exercises. Here are three proven exercises to help you reclaim a pain-free life without surgery:

Bridge Exercises

Lie on your back with your knees bent and feet flat on the floor. Lift your hips off the ground, creating a straight line from your shoulders to your knees. Hold for a few seconds, then lower your hips back down.

Perform ten repetitions of this exercise, aiming to increase both the duration and repetitions as you progress.

Squats

Stand with your feet shoulder-width apart. Lower your body by bending your knees and hips as if you’re sitting back into a chair. Keep your back straight and chest up. Rise back up to a standing position.

Start with ten repetitions and gradually work your way up to more as you build strength.

Kegel Exercises

Kegels are a cornerstone of pelvic floor strengthening. To perform Kegel exercises, contract the muscles you would use to stop the flow of urine. Hold the contraction for a few seconds, then release.

Start with ten repetitions, gradually increasing the duration and repetitions over time.