Ninety percent of men over age 80 develop an enlarged prostate. An enlarged prostate simply means a larger than normal prostate gland. The gland puts pressure on the urethra when it enlarges, which causes bladder and urination problems. This often leads to incontinence, strong urges to pee and the inability to fully empty the bladder of urine. Exercises that strengthen the pelvic floor muscles help you regain control of your bladder. Yoga exercises improve prostate health. Do both exercises to combat symptoms of an enlarged prostate.
Pelvic Muscle Exercise 1
Simple coughing, sneezing or clearing your throat may cause some urine to leak when you have an enlarged prostate. Pelvic floor muscle exercises strengthen the muscles around the urethra, where urine comes out, and the anus. This reduces leaks and helps you control your bladder. One pelvic muscle exercise for strengthening these muscles involves holding the muscles through a long contraction. First, slowly lift and tighten the muscles around your urethra and anus as if you are about to pee or fart. Then, relax your buttocks and abdomen. Hold just the pelvis floor muscles tight for five seconds. This exercise improves your control over holding your urine for prolonged lengths of time.
Pelvic Muscle Exercise 2
Another pelvic muscle exercises that you can do involves fast tightening and releasing of the pelvic floor muscles. This exercise improves your ability to prevent accidents from occurring, such as when you sneeze, by quickly contracting the muscles to stop the flow of urine. To perform this exercise, tighten the pelvic floor muscles for one to two seconds, max. Release them quickly and then contract them quickly again. Perform as many as you can.
Warrior 2
Standing yoga poses like Warrior 2 stimulate the liver meridian, which "Yoga Journal" says is a key factor for prostate health in an article entitled "Get Hip about Prostate Health." Meridians are energy lines that travel throughout the body and correlate to different areas, such as the liver, gall bladder and stomach. Stimulating these lines increases energy flow. To perform Warrior 2, stand with your right foot forward about 4 feet in front of your left. Position your left foot to point outward and raise your arms to shoulder level, as shown in the photo. Bend the right knee and look in that direction. Switch sides after 30 seconds.
Extended Triangle
The Extended Triangle is a yoga pose that also stimulates the liver meridian like Warrior 2. The Extended Triangle Pose also relieves stress. Stress results in a need for frequent urination, but lowering your stress can help improve mild symptoms of an enlarged prostate. To perform Extended Triangle Pose, begin in the same position as Warrior 2. Then, straighten your right knee, tilt forward at the waist and reach for your right ankle. The left arm extends toward the ceiling. Hold for 30 seconds and switch sides.
