Tips for Emptying the Bladder Completely
By Ayush Henry
Make your pelvic muscles STRONGER!!!
Kegel exercises also known as pelvic floor muscle training is one of the most effective ways for strengthening pelvic floor muscles. These exercises strengthen the muscles, which support the uterus, bladder, small intestine and rectum. You can do Kegel exercises anytime. To identify your pelvic floor muscles, stop urination in midstream. The muscles you identify this time are the muscles we are looking to train. The exercises can be done in any position and nearly at any time, although it's easier while lying down.
- After identifying pelvic floor muscles, contract them and hold for five seconds, followed by relaxing them for 5 seconds. Repeat this sequence 10 times and at least 3 times a day.
- After a week increase the duration of relaxation and contraction to 10 seconds and at least 6 times a day until you're able to control your bladder better.
- Breathe freely while doing the exercises.
- Many factors weaken pelvic floor muscles, such as aging, pregnancy, surgery, etc.
Train Bladder For Better Control.
Bladder training is the best tool, to increase the time interval between urinating, to diminish the sense of urgency and to increase the volume of fluid your bladder can hold. The goal is to establish a fixed schedule to empty bladder regardless of urge.
- Empty the bladder as soon as you can after waking up. Then set intervals of 1 to 1 ½ hours to try to go again, regardless of urge.
- Increase the interval to 15–30 minute until it's possible to remain comfortable for three to four hours.
- It normally takes between 5 to 10 weeks to gain better control on the bladder.
Get Comfortable In Bathroom.
Staying in the comfort zone while in the bathroom can contribute in emptying the bladder properly.
- Keep the temperature of your house up during winters, wear slippers and anything that could keep the body warm.
- Give your bathroom a hint of SPA to create a soothing environment that will help you relax.
- Keeping your bathroom clean and tidy will help you distract less.
- Open the tap of bathroom sink in efforts to stimulate the urge to empty your bladder.
- Don't rush and get stressed about it. Allow yourself an average of 30–60 seconds to urinate.
Some of the above techniques can relieve the bladder control problems to great extent. Incontinence care products come in handy when going for outdoor activities. Bladder control pads with odor protection properties can also help to keep you dry and protected. However sometimes medical intervention is needed. You can ask your therapist for more tips to suit your individual needs.