Watch videos and read step by step instructions on pelvic floor exercises with Poise* Pilates.
Video 03: Bladder Problem Exercises – Side Leg Circles
Bladder problems can result from pregnancy, childbirth, menopause, or even just the natural weakening of the pelvic floor muscles. When these muscles get too weak, women can lose part of their bladder control. Not only that, it can happen at the worst of times such as when you sneeze, laugh, or even just lifting a heavy object. This is known as stress incontinence.
On the other hand, if the pelvic floor muscles become too active, women can feel a strong urge to urinate even with very little urine in the bladder. This condition is known as urge incontinence or having an overactive bladder.
The side leg circle pelvic floor exercise video is designed to reinforce the abdominal belt as well as the pelvic floor muscles to help deal with both the urge and stress incontinence conditions described above. As always, when starting any new exercise regime, consult your doctor or healthcare professional first and should you experience any pain, pressure or discomfort while exercising, stop immediately.
Bladder Problems Side Leg Circles Exercises Overview
The side leg circle exercise is designed for women who want to strengthen their pelvic. The exercise should be done with the pelvic floor engaged – for an explanation on how to engage those muscles see our pelvic floor exercises page.
To begin, lie on your side and engage your pelvic floor muscles. With your bottom leg bent, draw 5 large circles clockwise then anti-clockwise with the other leg. Now do it with smaller circles. Turnover to your other side and repeat.
Watch out that you don’t strain your neck or lower back when doing this exercise, remember that if you feel any pain, stop and take a breath before trying the easier option.
Pregnant women variation – simply lift your leg up and down vertically
Bladder Problems Side Leg Circles Exercise Step by step:
- Lie on your side in the neutral spine position. Turn those pelvic floor muscles on.
- Breathing out first, lift your top leg and draw 5 wide circles high up, breathe in, breathe out and repeat the circles in the opposite direction. The breathing here is really important and you need to concentrate on taking in and letting out those deep breaths.
- Try to keep your leg as straight as possible and draw widest possible circles with your leg
- Repeat all of the above with tiny circles in both directions. The smaller circles are going to make things harder, be gentle with your body and avoid any straining.
- Turn over to repeat on the opposite side, now raising the other leg.
- Ensure a constant neutral spine, to avoid any pressure on the lower back. Also check your pelvic floor and core remain engaged to ensure you are doing the exercise correctly and getting the maximum benefit.
For a detailed demonstration watch the side leg circles exercise video
