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One of the most common issues pelvic floor physical therapists see is stress urinary incontinence. Basically, this is when there is involuntary bladder leakage due to a combination of increased pressure or tension in the abdominal area and weak core muscles.
The main muscles to focus on are the true core muscles which are the respiratory diaphragm, pelvic floor, deep transversus abdominis (TA), and the multifidus muscles in your back. They work together to help stabilize the core, support our organs, and help prevent leakage.
Starting off with proper breathing is the most important part. Holding our breaths during activities increase the pressure which can cause the leaking. Diaphragmatic breathing is not only a great strengthening exercise, but it also helps relax the body as well.
Progressing from there, continue with the diaphragmatic breathing and now add in TA exercises by contracting those muscles as you continue to breathe. Next, adding a gluteus bridge helps progress the movement.
Now change positions to help train the muscles in different ways. Get onto all fours, or quadruped, for some bird dogs or opposite arm and opposite leg lifts.
The final ones will be in standing. Start with a single leg stance continuing with the same earlier patterns. Then add in a bound to help progress into impact exercises.
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Doctor Jo is a Physical Therapist and Doctor of Physical Therapy.
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Treat Stress Urinary Incontinence With 5 Easy Exercises:
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