How Can Pilates Help With Incontinence?
You may know Pilates as a workout for the body, but over the years, it has evolved into a practice that benefits people with various conditions, including incontinence. But how can Pilates help with incontinence? Let’s take a look.
What Is Pilates?
Pilates is a modern form of exercise that has been popular for decades. It’s an intense practice that involves using your own body weight to control or resist movement through precise and rhythmic patterns. These movements result in excellent muscle tone, improved cardiovascular health, and enhanced flexibility. The exercises are generally low-impact and focus on core muscles such as the abdomen, back, and pelvic floor, which are key for managing incontinence.
How Pilates Helps With Incontinence
Pilates can be incredibly beneficial for people dealing with incontinence. The primary benefit of Pilates is improving flexibility and core strength quickly. Strengthening your pelvic floor muscles through Pilates helps reduce stress on the bladder and lower abdominal pressure, which can reduce the likelihood of leaks.
Additionally, regular Pilates practice can help improve posture and support muscles that may weaken over time, which is especially useful for those experiencing urinary incontinence. As your body adjusts to these exercises, you’ll find it easier to control your bladder, improving your quality of life.
Pilates for Core and Pelvic Floor Strength
Pilates exercises are designed to work on the pelvic floor muscles, which are essential in controlling incontinence. The slow, controlled movements involved in Pilates can help strengthen these muscles over time. If you are new to Pilates, start with gentle exercises and gradually increase the intensity as your body becomes accustomed to the movements. Over time, this will lead to better bladder control and reduced symptoms of incontinence.
Benefits of Pilates for Overall Health
In addition to helping with incontinence, Pilates can improve flexibility, posture, and range of movement, which are essential for daily activities. This low-impact exercise is gentle on the joints and suitable for people of all ages, including pregnant women or those recovering from injuries. By improving flexibility and muscle strength, Pilates also reduces physical limitations and helps alleviate stress, further benefiting overall health and well-being.
Tips for Clear and Effective Pilates Sessions
To achieve the most benefit from Pilates, it’s essential to stay focused and present during your sessions. Here are five tips to help you achieve clarity during your workouts:
- Focus on your breath: Breath control helps maintain focus and strengthens your connection with your body.
- Mind your movements: Focusing on each movement throughout the session ensures you remain centred.
- Set clear goals: Visualise your goals before each session to maintain direction and purpose.
- Stay motivated: Chant or think of your goals to refocus if distracted during your workout.
- Avoid distractions: Put away distractions such as phones or emails to stay present in the moment.
Getting Started With Pilates for Incontinence
If you are new to Pilates, follow these beginner-friendly tips:
- Start gently: Choose exercises that are less intense initially to avoid overwhelming your muscles.
- Focus on alignment: Begin by concentrating on your posture and joint alignment for effective movement.
- Gradually progress: As your confidence grows, introduce more challenging exercises or variations to build strength and flexibility.
If you're looking for a holistic approach to manage incontinence and improve your overall health, Pilates may be the perfect exercise for you. Feel free to explore our full range of incontinence solutions here.
Bladder and bowel incontinence may be caused by conditions which can be treated medically. Please consult your physician for medical advice and guidance.
