Stress incontinence affects the ability of the bladder to hold urine when the abdomen is under pressure. Laughing or coughing may cause urine to uncontrollably leak. Because stress incontinence is caused by weak pelvic floor muscles, exercise is an effective treatment for this condition. The pelvic floor muscles are a part of the body's core. Squats strengthen the core and therefore the pelvic muscles.
Squat With Hip Mobility
The Idea Health and Fitness Association offers a variation on the standard squat. Begin the squat standing with feet facing forward and about shoulder-width apart. Slowly lower your body. Before extending into a full squat, stop, hold the position and roll your knees inward. Next rotate your hips, first clockwise and then counter clockwise. Return to a standing position.
Stability Ball Squat
Place a stability ball between your back and a wall. The ball should be supported by the small of your back as you lean into it. Your feet should be at least six inches in front of you and about hip-width apart. With your hands on your thighs, lower your body and the ball at the same time until you are in a sitting position. Hold this position for a short time. Slowly pull yourself up into a standing position while leaning into the ball.
Chair Squat
Stand with your arms lifted up, feet shoulder-width apart and your back to a chair. Slowly move into a squat by bending your knees. When you feel the seat of the chair, slowly return to a standing position. If you need additional support while doing squats, hold on to the back of a chair. Place your hands on the chair, instead of above your head, as you lower your body and return to a standing position.
Squat With Kegel Exercise
Stand with feet at least one foot apart. Tighten your abdominal muscles as well as your pelvic floor. Imagine that you are stopping the flow of urine. Once you have lowered your body and your thighs are parallel with the floor, hold this position for three second. Continue to tighten your pelvic floor as you rise. Relax your muscles once you are back to a standing position.
References
- "Heal Pelvic Pain"; Amy Stein, MPT; 2009
- IDEA Health and Fitness Association; Moves to Strengthen the Pelvic Floor; Christina Christie
- National Association for Continence: Non-Surgical Treatments for Female Stress Urinary Incontinence
- FamilyDoctor.org; Urinary Incontinence; January 2000
- American Council on Exercise: Stability Ball Wall Squats
- FitDay: Squat Exercises for Women
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