Stop Stress Urinary Incontinence With 5 Easy Exercises
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- เผยแพร่เมื่อ 11 เม.ย. 2021
- Dr. Jen, a pelvic floor physical therapist, shows ways to help reduce & prevent stress urinary incontinence in women & men. This can be caused by coughing, laughing, sneezing, or impact exercises. Buy a worksheet with these exercises: www.askdoctorjo.com/stress-ur...
See more Dr. Jen videos: • Pelvic Floor Therapy w...
One of the most common issues pelvic floor physical therapists see is stress urinary incontinence. Basically, this is when there is involuntary bladder leakage due to a combination of increased pressure or tension in the abdominal area and weak core muscles.
The main muscles to focus on are the true core muscles which are the respiratory diaphragm, pelvic floor, deep transversus abdominis (TA), and the multifidus muscles in your back. They work together to help stabilize the core, support our organs, and help prevent leakage.
Starting off with proper breathing is the most important part. Holding our breaths during activities increase the pressure which can cause the leaking. Diaphragmatic breathing is not only a great strengthening exercise, but it also helps relax the body as well.
Progressing from there, continue with the diaphragmatic breathing and now add in TA exercises by contracting those muscles as you continue to breathe. Next, adding a gluteus bridge helps progress the movement.
Now change positions to help train the muscles in different ways. Get onto all fours, or quadruped, for some bird dogs or opposite arm and opposite leg lifts.
The final ones will be in standing. Start with a single leg stance continuing with the same earlier patterns. Then add in a bound to help progress into impact exercises.
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Pelvic Floor Therapy with Doctor Jen & Doctor Jo Playlist:
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Top 5 Pelvic Floor Exercises:
• Top 5 Pelvic Floor Exe...
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Doctor Jo is a Physical Therapist and Doctor of Physical Therapy.
SUPPORT Dr. Jo for as little as $1 a month, and get cool rewards: www.askdoctorjo.com/support
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Treat Stress Urinary Incontinence With 5 Easy Exercises:
• Stop Stress Urinary In...
www.askdoctorjo.com/stress-ur...
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a personalized treatment plan and is intended for general education and demonstration purposes only. Perform the moves in this content at your own risk. These moves may not be appropriate for your specific situation, so get approval and guidance from your own healthcare provider before beginning. If anything is painful or doesn’t feel right, stop immediately and contact your healthcare provider.
Don’t use this content to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare provider or to replace the advice they give you. You agree to indemnify and hold harmless Ask Doctor Jo, LLC, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. - กีฬา
Buy a worksheet with these exercises: www.askdoctorjo.com/stress-urinary-incontinence-worksheet
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Hello please help me, I played volleyball on the beach and my right knee got hurt, it is like something moved and break in my knee. I can walk but I can't stretch my knee because of it, it hurst when ever I do exercise or run I felt something is on my knee. If you can notice my comment. Please help me.
Hello Doc,
Any exercises for erectile dysfunction pls ?? 🙏
@@Ian-sy6kd vc
How much
I have spina bifida (sensation for me ends at T10) I also have kyphosis, hydrocephalus with a VP shunt, constrictive lungs disease, neurogenic bowel and bladder, a prolapsed uterus, endometriosis (just diagnosed in September I'm now on a estrogen birth control pill), cleft lip and palate, club feet and dislocated hips. Would this exercise be dueable for my bowel and bladder issues and my prolapse or no. I cant move my legs at all and have been trying to find upper body exercises to do but have been struggling. I also suffer from anxiety.
I never thought I would reach a time in my life when I pee myself. But hey, here I am 🥴
Me too.
@deeja kara having kids and a weak core muscles
Me neither 😂
I know right?
Hi please how did you get kindly share with me
This is so useful, I can do the "inhale belly gets big, exhale pull your stomach in and lift your pelvic floor..." throughout the day. This feels so much more holistic than just kegels, as it involves tightening the stomach as well. I also appreciate that Dr Jen said this is not just muscle strengthening, but brain re-training. Many thanks!
You're welcome!
Thank you so much doctor 🙏
I m having trouble for going quick washroom i need to go to pee every half an hour.is this exersize good for that ? And i am experience prolaps .i m 62 and diabetic too .i start feeling pressure on my urinary track when i take metformin in the morning .i m taking it since couple years but it start happning since 2 weeks.i was gone for urine test but my doc didnt reply it means thers no infection so what the reason it could be?can u give me answer please ❤ i will be so thankful and will be starting these exersizes.🙏
The breathing exercises were what I worked on when I was in pelvic floor physical therapy. I had to learn to relax on the inhale, and squeeze on the exhale so when I sneeze or cough, I am well trained to hold it in. It's amazing how well this works!
Totally agree! Breath is soo important! For everything!
That gives me hope… I was trying to begin a new jump rope exercise routine and I literally couldn’t stop the flow…! So annoying and gross and depressing! Thank goodness I was in my own garage and not in public!
Thanks, Rebecca.
Sounds encouraging. I'll give it a try.
ਆਪ
Well explained with clarity and demonstrated
Looking forward to trying these exercises.
Thank you! I loved your assistant and I felt like you were here walking me through my exercise 🙂
You're welcome!
This was so helpful!
Ladies thank you for taking the time to created this video. And most importantly sharing you knowledge with the world !
KUDOS TO YOU BOTH ❤️
You're welcome!
Wow. I'm 81 and can't wait to get started. I used to teach Lamaze Childbirth and some of the exercises are very similar. I'm always looking for easy options rather than intervention!
Has it helped?
Straight to the point and very helpful information. Thank you.
You're welcome.
Omg yoga comes to mind thanks. Everything comes full circle
You're welcome.
Thank You, Dr Jo, for keeping it real! Very helpful info.
You're welcome 😎
This is great! Will practice!
I'm only 38 but I have severe stress incontinence following a traumatic vaginal delivery. Even walking make me leak. I appreciate this video SO much.
I hope they help!
Thank you for such a wonderful and helpful video. I will definitely practice this exercises.
You're welcome.
So informative and helpful. I'm forever grateful to Doctor Jen and Doctor Jo. Thank You!😃
You're welcome!
Dr Jo and Dr Jane, both are doing a lot good service to the damaged ones, all the best to both and thanks to Dr Jo.
You're welcome.
So many 'experts' show exercises to be done, but none have mentioned the most important part which, is the breathing. This is awesome. Thank you.
Thanks, and you're welcome.
Excellent - right to the point!
This helped immediately for me!
These are wonderful. You are a great teacher. Dr Jo is a great demonstrator. I never got this of help of help. Thank you.
Thanks, and you're welcome.
Subscribed
Being diagnosed with CHF and having allergies I sometimes cough allot and it was getting to the point I would pee myself everytime I coughed. I was miserable. This video helped immediately and I've gone 2 days now without an incident of peeing while coughing! This has changed my life!
Thanks. Glad it's helping!
That's what I was looking for. Thanks so much " Dear Girls ".
You're welcome.
Loved this! I’ve never seen a video that focuses on testing this out with bounding, and that emphasized feeling the belly expand, but these are both so critical. Thank you!
You're welcome!
You deserve trillions of subscribers! All the people who got benefited, their prayers are with you.
Love and respect from Bangladesh 🇧🇩
Thanks! 😎
Thank you so much for another amazing video. I wish I had learned about this 16 years ago and it is so helpful with my hemorrhoid relief. I found that strengthening those pelvic floor muscles also helps relieve those symptoms and inflammation. Thank you! This video is great to follow along and repeat.
You're welcome! Glad it's helping.
Thank you Doctor Jo! This helps a lot. I'm 48, I was diagnosed with prostate cancer. I had a radical prostatectomy and radiation. Stress incontinence plagues me. It's like my body goes to fight flight mode anytime I do anything strenous. I will keep practicing these exercises and see my results. Again thank you and I do appreciate what you do!
You're welcome!
Hey Michael, I too suffer from stress incontinence as a result of my radical prostatectomy. My surgeon was surprised because of my age, I’m 57 and referred me to a surgeon who does a male sling procedure. I’m doing my due diligence on whether or not to get the procedure, so I’m hoping these exercises really help.
Can you share your progress?
@@peterhook72 Can you share your progress?
Very tough exercises! Am going to do these religiously! Thanks Dr Jo and Dr Jen!
You're welcome!
LOVE the pillow Dr. Jo!
Thanks!
Oh my god. Thanks for the great exercises. I did have a core muscle problem but now have the bladder leakage. My core muscle work out didnt help me much but this was straight on the money. Got issues fixed in a couple of breaths!!! Great service to the world. Noble profession for a reason. Thanks Jo and Jen!!!
You're welcome!
Great exercises and explanations!
I love it at seventy years I needed that
I think you may have changed my life. Thank you!
You're welcome!
How much Tim this exercise takes Tim for starting work
N how many times repeat this exercise per day
Ah this is so useful I have ulcerations in my bladder and I am doing bladder retraining and needed some physio exercises to help relieve the pain. Thank you ☺️💕
You're welcome.
Per day How many times we have to excise
Hey can you share the process
The best Physio doctor ever... Both of them are explaining and demoing so well. I am 62 and having some leakage while jumping. Will try. THANKS
Thanks, and you're welcome!
I am 13 years old (soon to be 14), and I’ve been struggling a lot when I’m laughing these past years, because when I laugh too hard or a lot, there’s leakage. Of course I thought this was not Normal, so I did research and I’m so relieved that I can fix this and not have to worry when I’m laughing, I have hopes that in a few weeks I’ll be able to enjoy laughter. I thank you so much, it makes me so happy, much love and appreciation ☺️💖✨
You're welcome.
Any results??
i have the same problem, did these help?
Hey I'm also 13 and having same prblm....you plz tell me do you have any results??
My daughter is also 13 years old and has same issue I hope it will help
Thank you for these absolute perfectly explained exercises!
Had a little laugh too 😅
Lots of love from Germany ✨🕊️
You're welcome 😎
This gives me more hope than being told I should just do kegal exercises!
This has hold me back so much for going hard during trainings! I even peed so much during a Muay Thai class once! The most embarrassing thing ever! I will definitely start doing these! Thank you doctors for sharing this information super clear and easy to follow!
You're welcome!
It's so frustrating when embarrassing leaks are holding us back from exercising and living life!
im here after a muay thai class and peeing myself a little bit with each exercise during it! ahhhh! I never thought I'd reach a point in my life I peed my pants as an adult. one very large baby later and hey 👋 I've reached this point and now I am ready to follow this video to help stop it 😀
@@karenfraser5518 it really does suck! I had one big baby for my uterus to handle as well! Ahahah we can do this!!! 🤘🏽💗✨😝
Are physiotherapist really called a doctor??!!!!
Brilliant training
Thank you for the excellent information and demonstration! Very helpful!
You're welcome!
Great explanations and instructions. Thank you so much.
Thanks, and you're welcome.
I am almost 76 and have severe incontinence at times. Dr. told me to go empty every two hours to prevent any problems. Will be starting the pelvic floor exercises in a week or two. Does this mean I will only do the floor ones, or all of them. There is no way I can balance on one leg, much less hope to the other leg!!
This was great! Wonderful explanations!
Thanks!
Aren’t pelvic floor therapist wonderful? I’ve been seeing one for the past couple of years and had part of this progression but not the last part. It’s good to have a refresher course and learn something new. Thanks.
You're welcome.
Thank you so much, I've had stress leakage forever. I've always been overweight with really bad sway back which I suspect has been the cause. I'm gonna be able to go these easily which is great.
You're welcome.
Thanks doc its amazing
I’m 70 years old and getting over an upper tract respiratory infection. I had nonstop coughing and phlegm and it has been a complete nightmare with my stress incontinence; completely out-of-control 😩. Hopefully, the exercises that will help some.
I’m 36 but two years ago I had a respiratory infection and developed costochondritis. Sooooo painful! But same thing, I’d cough and just lose all control. I couldn’t leave the house at all until the cough was gone. It took 3-4 months.
I've had OAB all my life. So embarrassing! But I knew something was up when i never had whoopsies from sneezing, coughing, laughing, running and even sleeping! But I never realized how simple the exercises were to fix this! Thanks!!
You're welcome!
Thank you Doctor; I'm going to follow these exercises.
You're welcome.
Thank you for this session. The most well explained info. Fantastic
You're welcome, and thanks.
Excellent video😻💯🔥 Perfect combination of technical terms, clarity of information and wonderfully communicated💜
Thanks!
Dr Jo is great. I know that wasent a toot, but Dr Jo could toot on every video and she'd still be the best!
😂 Thanks!
Excellent!!!! So well explained!! Thank you!! Love how you two walked us through each step progressively. Thank you! It gives me hope!
Thanks, and you're welcome!
Thank you Dr. JO and Dr. Jen. I am frustrated with my aging bladder.
You're welcome.
I tried and this helped me . Thank you
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OMG!!! Thank you so much~ 🙌🏾🤗
You’re welcome!
Thx so much!!! Going to share w my doctor!!♥️♥️♥️
You're welcome!
This is awesome! You've made me understand so much from this
Love this video! Thanks so much.
Thanks, and you're welcome!
Thank you so much for these exercises,i never thought i'l b urinating myself by this time and i thought its not normal,i was afraid even to talk about it to my doctor,thank you so much
You're welcome.
Dr Joe and Dr Jen- thank you for this helpful video. I keep a 5x8 Day Runner notebook in order to reference health articles and exercises, etc. I incorporate many tips into my Yoga routine. I can't recommend this enough for people who want to keep a personal reference diary.
I use the alphabetical phone tab section to file my entries. So " Y " is for YOU TUBE. I enter interesting channels such as yours. Then I cross reference by subject. So the " U " tab stores articles for Urinary issues, like this video or treating a UTI.The sections are not all medical, but It is a ring binder, allowing me to add or subtract subjects of interest at will. One sections is for CAMPING. One is for MEAL PREP. One is for YOGA. Just depends what I'm working on. Its like having my own personal assistant. ~ Diane
You're welcome. Great idea!
I save youtube links to my email app on my cellphone. Then search for "TH-cam" or "exercise."
During inhale and exhale should we tight the muscle
I love this exercises.
Subscriber! of course! I love your channel Dr. Jo and Jen.. great explanation! I'm a new TH-camR and a pelvic floor physiotherapist too! Just started my Women's Health channel and learning from the best! Thanks for all your amazing educational fun videos! Looking forward to seeing more! YO AND VAGINIA 🌸
Thanks!
Thank you. So well explained and easy to do. Yes thank you.
You're welcome.
Very informative video
Thank you for this soon as started I felt a difference
You're welcome.
R u suffering from uti r OAB?
Thank you for this!
You're welcome!
Excellent presentation - thank you 😊
Thanks, and you're welcome.
good video to practice with
I’m 30 weeks carrying baby girl and this has been so helpful 😊😊 thank u!
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Great exercises , thank you, and i found another Dr. Jo
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THANK YOU. This video was very helpful
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My friend has back problems told her to join your channel 😉
Gonna start it... Hope this will effective
Very good. Thanks for showing sharing.
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🙏 THANK YOU TWO OF DOCTOR 👩⚕️
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Thank you for this video and for sharing your knowledge
You're welcome.
Thanks. I’ve been so discouraged lately. I used to be a runner and weight lifter, then I had a bad fall and almost tore my lcl and badly sprained my it band. 14 months later and I’m finally starting to run and lift again thanks to pt, and low and behold I start peeing myself. Ngl I feel like crying sometimes because of this… I used to be able to run with no fear about my knee or my bladder, and now it plagues my every step. I was on the track team and competed with running. Now I can’t even control my bladder as an adult woman. It is so humiliating. I just wanna be able to run again and lift again like before my injury. I feel like my body with my injuries and this stress incontinence has just been totally out of my control. This gives me hope. I feel like I can at least try to take back control. Thank you. Wish me luck as I continue my long healing process. My goal is to be able to do a triathlon again without knee pain or peeing myself.
You're welcome, and good luck with your recovery. If you haven't been to a PT who specializes in the pelvic floor (a Pelvic Floor PT, sometimes called a Women's Health PT, even though they see men and children as well), it might be worth getting an evaluation to see if they can help too.
I’m going to work on this for the next 30 days. I will let you know the outcome.
Did you do it?
thank you dr.i have the problem. i will definitely follow the exercises.
You’re welcome.
HELPFUL!!!!!!!!!
Thanks Dr Jo very helpful video 🙏🙏🙏👌👌👍💕💕💕💕💕
You’re welcome!
🕉 Felt 👍 great hearing 👌
Gave lot of confidence to live life normal
💐🙏💐
Ohmy! From The Netherlands! Early morning WOD👌🏻
Excellent demonstration.. 👍
Thanks!
Very helpful!! Thank you
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Thank you so much dear dr ❤️
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Beautifully explained
very accurate subtitles, also a fun pillowcase
Thanks.
This what I was looking for thanks.
You're welcome.
Very nice demonstration
Thanks.
Going to try this. Thank you
You're welcome.
THANK YOU !
You’re welcome!
Thank you very much 😊
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Thank you
It really works
You're welcome.
Im excited to incorporate this as a routine. I have been going to pelvic floor therapy for about 3 years, since having my first (i have 2 boys). I can run with no pressure but I still suffer with leaking - I always run with a pad and sometimes it's saturated 😢.
I'm going to give this a try before going back to pelvic floor therapy. Thanks!
You're welcome! I hope it helps.
Wonderful job, thank you so much. I am using and for my son who had a partial nephrectomy after having a cystic mass removed from his kidney. He is doing amazing, and has had PT we were looking to incorporate some exercises post PT these are great. My son is only in his 20s all from when he was 15, so young teens can use these exercises as well.💕🙏
Thanks, and you're welcome.
Very informative. Thank
You're welcome.
This was so helpful
Great presentation!
Thanks!
Very good explanations
Thanks.