by Lisa Simpkinson
January 23, 2023

Pregnancy, childbirth, and menopause are all factors as to why some women find themselves experiencing a lack of bladder control. 

There is no easy, magic fix; however, with a healthy diet, combined practices and dedication, it’s something you don’t have to live with either. 

Posture

Keep your spine long and your shoulders back when sitting and standing, whilst maintaining it’s natural curves, so you’re not collapsing into the pelvic area. 

Diaphragmatic breathing

Also known as belly breathing, it uses your diaphragm muscle to expand your lungs to breathe. This type of deep breathing helps to relax and contract your pelvic floor muscles naturally.

Gravity

Standing, sitting, on all fours, and prone position exercises are fantastic as they help pull your bladder towards your navel to create that “kink in the hose” between your bladder and urethra.

Hamstrings and Glutes 

Long and strong hamstrings and glutes better enable the pelvis to obtain the natural 90-degree closure (back to the hose kink!) between the bladder and the urethra by supporting the bladder against the abdominal wall.

Core 

Forget about sit-ups for now. A better way to work your core whilst supporting your bladder is to keep your head and shoulders on the floor and power upwards with arm and leg movements.

No Tuck and Suck

Avoid sucking your belly and tucking your bottom under as a default stance. Embrace your inner 5-year-old (relaxed, unselfconscious) to avoid unnecessary tension in the pelvic region.

Strong upper body

Relating to posture and point six, strengthening and stretching your upper body regularly will help you to maintain a grounded foundation to hold yourself up correctly. 

Responsive pelvic floor 

We don’t need to have our pelvic floor switched on constantly. Allow it to relax and activate according to what activities you’re undertaking.

Mind over matter

Bladder leakage issues impact our self-esteem; however, be mindful of your self-talk around this. Shame, guilt, embarrassment, failure and fear are all natural feelings. Offer yourself and your miraculous body encouragement and gratitude for taking steps to heal.

Practise, practise, practise. 

It takes time, and consistency is everything for the best results. The Mat App is here to support you.