How to exercise bladder function

Improper conditioning in daily life may lead to bladder problems. For example, frequent holding of urine will often cause relaxation of the bladder muscles, which will have a relatively large impact on future life. Therefore, the exercise method is relatively simple. For example, levator ani training is a very good training method. In addition, delayed urination can also help train bladder muscles. Let us learn about this aspect below.

How to exercise bladder function

Anal lifting exercise

Anal lifting exercises are designed to enhance the function of the urethral sphincter and are more suitable to be done in a quiet time, such as lying down to rest. It is best to do this exercise in the early morning and before going to bed, but it can also be done at other times, and the number of times can be determined by yourself. If you can form a habit, it will be of great benefit to urination control. First, make yourself sit comfortably on a chair or bed, close your eyes slightly, and relax your whole body. Then consciously take slow, deep breaths, counting silently as you inhale and exhale. For most people, counting to six is ​​a more appropriate number. You can silently say in your mind: "Breathe in...one...two...three...four...five...six", "Breathe out...one...two...three...four...five...six". Of course, you can lower or raise the number depending on your lung capacity. While taking deep breaths, focus your attention on your forehead and imagine that your forehead gradually becomes cooler as you breathe, feeling like a cool breeze blowing across it. You can also focus on your hands and feel the muscles in your arms gradually becoming heavier until you can no longer lift them. Your breathing will be slightly rapid at first, but will soon become slow. After your breathing becomes stable, you can alternate between anal lifting and relaxation movements according to the frequency of your breathing. The anal lifting exercise is to consciously tighten and lift the anus, while the relaxation exercise is the opposite. The movements should be gentle and slow, not too strenuous. There is no limit to the number of times, generally 20 to 30 times is enough. There is no problem doing it more than 50 times. If you feel the urge to urinate during the anus lifting exercise, you can focus on silently reciting numbers and the urge will slowly subside. If you feel a strong urge to urinate and find it difficult to hold back, you don't have to force it and you can urinate at any time. Anal lifting training should follow the principle of gradual progress and gradually establish a habit.

Delayed urination

Delayed urination aims to train urination control after the urge to urinate is generated, and is more suitable for being performed after the urge to urinate is generated during daily activities. When you feel the urge to urinate, consciously hold your urine and extend the time you hold it. At the same time, divert your attention away from the thought of "urinating" and focus on the activity you are doing. When you feel the urge to urinate, you can use the anal lifting method to control the urge. If the urge to urinate is still very strong, you can force yourself to delay urinating for half a minute, or a minute. If urination can be delayed, the delay time can be extended within the permitted range.

If conditions permit, you can record the amount of urine you urinate each time, and try to make your single urine volume above 150ml, and then gradually increase it to 200ml, 250ml, 300ml... You don't need to buy a special measuring cup to record the amount of urine, you can use a beverage bottle with a cut open end to estimate. You can prepare a convenient small notebook and pen in the bathroom to record the time and amount of each urination to form a "urination diary." This way you can see the results of your training, which will give you more confidence and a greater sense of accomplishment.

When first starting delayed urination training, some people may feel discouraged because they often cannot fully control the urge to urinate. In fact, similar to ani lifting exercises, delayed urination should also be carried out step by step. Remember: as long as you practice, you will make progress.