There’s nothing more annoying than constant trips to the bathroom interrupting the otherwise normal flow of your day. If you’re sick and tired of uncontrollable trips to the bathroom, it might be time to make a change in your day to day life.
What kind of change would one need to make? Embracing a few bladder training techniques can certainly set you down the right path.
What are some of the most effective? Read on and we’ll walk you through everything you need to know.
Kegel Exercises
If you seem to always be rushing to the bathroom it might be an indication that you need urge incontinence treatment. With the help of certain practices, it is possible to change your urinary habits.
Kegel exercises are one such helpful practice. There are muscles in your body that help to stop the flow of urine. Strengthening these muscles can help you have better control over your bladder functions.
One of the many great things about kegel exercises is that they can be done almost anywhere and at any time. It involves the tightening and the holding of the pelvic muscles. Simply tighten and hold for 5 seconds at a time, then release.
While these can be done in any position, it can be most helpful to lay down flat on the floor to do them.
Set a Schedule
You can train your bladder by holding back from using the restroom when an urge first arises. Go ahead and empty your bladder at the beginning of the morning. Then, wait to go again until you’ve reached a certain amount of time that you’ve decided on prior.
If the urge to urinate arises before the time you’ve set, use whatever techniques you can to hold off urinating until the time has come.
This can help train your bladder to get back onto a normal, healthy urination schedule.
If your time comes and you haven’t felt the urge to go to the bathroom, attempt to go urinate anyway. This will help get your body on the schedule you desire.
Steadily Increase Your Intervals
It will likely be a good idea to start out with very reachable goals as you begin to re-train your bladder. If you normally find yourself heading to the bathroom once every hour, you might try to hold off two hours before urinating.
Once you’ve found that you can limit yourself to one urination break every two hours, you can push it to three, and so forth.
These further goals might seem impossible at first, but if you take things step by step you can reach them in less time than you might expect.
Key Bladder Training Exercises
No one enjoys running into issues with urinating. However, if you’re having trouble controlling your bathroom schedule, the above bladder training exercises can help. If you put these practices into effect, you can be enjoying a better relationship with the bathroom in no time.
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