Morning Routine
1. Start with Diaphragmatic Breathing (5-10 minutes)
- Before getting out of bed, lie on your back or sit up straight.
- Inhale deeply into your belly, letting it expand.
- Exhale slowly, engaging your pelvic floor (as if lifting gently).
- This sets the tone for pelvic floor engagement throughout the day.
2. Hydrate Wisely
- Drink a glass of water upon waking.
- Avoid overloading your bladder by spacing your fluid intake throughout the day.
3. Fiber-Rich Breakfast: Include foods like oatmeal, berries, chia seeds, or whole-grain toast to prevent constipation.
Mid-Morning
1. Kegel Exercises (10 reps x 2 sets)
- While sitting or standing, practice slow pelvic floor contractions (5-10 seconds each).
- Rest for a few seconds between contractions.
2. Bathroom Check: Use the bathroom only if you genuinely need to go—avoid “just in case” trips.
Lunch Routine
1. Stay Hydrated: Drink water but avoid bladder irritants like caffeine, soda, or alcohol during meals.
2. Posture Check
- If sitting for work or during lunch, sit upright with feet flat and avoid slouching.
- Stand and stretch every 30 minutes if sitting for prolonged periods.
Afternoon
1. Bladder Training:
- Delay urination slightly if you feel the urge but don’t “need” to go yet.
- Gradually work up to longer intervals (e.g., start by delaying for 5 minutes).
2. Short Walk or Stretch Break: Incorporate a light walk or stretches to promote circulation and ease pressure on the pelvic floor.
Evening Routine
1. Light Pelvic Floor Workout
- Bridge Exercise: 10-15 reps. Focus on engaging your pelvic floor as you lift your hips.
- Squats with Pelvic Floor Engagement: 10-15 reps.
2. Dinner Choices: Stick to a bladder-friendly diet by avoiding spicy, acidic, or caffeinated foods and drinks.
3. Wind Down with Diaphragmatic Breathing (5-10 minutes): Relax and unwind with a calming breathing exercise before bed.
4. Last Bathroom Trip Before Bed: Empty your bladder fully before sleeping but avoid drinking excessive liquids late in the evening.
Weekly Add-Ons
- Yoga or Pilates (2-3 times per week):
- Focus on poses like Child’s Pose, Happy Baby, or Bridge to relax and strengthen the pelvic floor.
- Tracking Progress: Note improvements in bladder control, the frequency of urges, or any symptoms to keep motivated.
