Watch videos and read step by step instructions on pelvic floor exercises with Poise* Pilates.
Video 07: Exercise to Regain Bladder Control – Alternate Arm Pulses
When suffering from incontinence, regaining bladder control is an important start. Exercises to strengthen the pelvic floor (the muscles around the vagina, uterus and bowel) should be done regularly to compliment a healthy lifestyle and reduce the associated incontinence. Pelvic floor exercises, which normally consist of contracting and releasing the muscles at the base of the pelvis, were originally formulated as a non-invasive way to help women experiencing incontinence after childbirth or other life events. Poise Pilates can help you regain bladder control. When starting any exercise regime consult your doctor or healthcare professional first and should you experience any pain, pressure or discomfort, stop immediately.
Exercises To Regain Bladder Control Alternate Arm Pulses Overview:
One suggested exercise to strengthen the pelvic floor is alternate arm pulses. This exercise should be done with the core muscles engaged, to read about how to locate the core see our pelvic floor muscles page. To do this exercise start by lying on your back as indicated in the video above and engage those core abdominal and pelvic muscles. Paddle arms as though beating a drum while holding legs steady for 60 secs.
Pregnancy variation – Perform the same arm action standing, feet hip width apart, hips and knees soft, pelvic floor muscles turned on.
Regain Bladder Control Exercise Alternate Arm Pulses Step by step:
- Lie on your back with your feet off the floor and your hips and knees bent at right angles. Your arms should be raised to about the height of your knees and your elbows should be slightly bent.
- Set core muscles and engage your pelvic floor and assume a neutral spine position. Breathe freely (no breath holding) and begin to pulse your arms up\down repeatedly in a small range. Move them as quickly as possible and try to keep pulsing up for 60 seconds. This is going to make you tired pretty quickly so for the first few times just pulse your arms for as long as you feel comfortable. Don’t strain or push yourself further than you are ready – it’s better to build up to completing the exercise over time.
- Be sure to keep your elbows slightly out to the side. Check for that flat back and engage those pelvic floor muscles before starting each new set.
