Physical Exercise as a Tool for Overcoming Shy Bladder

It’s not exactly a secret that physical exercise can help people overcome a wide range of health problems, but people who suffer with shy bladder syndrome may not realize just how much it can help them, too.  That’s because many people treat shy bladder syndrome as a purely psychological issue, since the problem stems from anxiety triggered by the idea that another person may notice that the sufferer is trying to use the bathroom.  However, while paruresis (the severe, socially crippling form of shy bladder) is indeed a psychological issue, the fact remains that physiological processes have an impact on its control of your life.

There are two primary ways that physical exercise serves as a tool for overcoming shy bladder: by improving the physical function of the bladder and its support systems, and by reducing the impact of stress and anxiety on the mind and body.  This is good news, because it means that any kind of exercise can help relieve the symptoms of this condition.

All exercise has a positive impact on muscle tone and stimulates the feel-good neurotransmitters called endorphins, which account for so-called “runner’s high” and improves overall mood and reduces anxiety.  But while it is true that any exercise is better than no exercise, there are a number of activities that are particularly helpful in reducing the impact of paruresis.  Just remember that no exercise routine will work unless it is diligently and properly practiced.

Walking to Relieve Bashful Bladder

The simple act of walking is one of the most important things that we can do for our health.  Aside from the improvement in muscle tone, joint health, cardiovascular function, and blood pressure, walking also helps us cope with stress and provides a boost to self-esteem and overall energy.

The recommended standard of 30 minutes of walking several times a week will improve the overall tone of the pelvic floor muscles, which cradle the bladder, reproductive organs, and bowel.  Strong pelvic floor muscles are vital to controlling urination, and improving their tone will make conscious control of your bathroom functions much easier to successfully manage.

Kegel Exercises Boost Bladder Control

Kegel exercises are often recommended for women as a way to substantially increase the performance of pelvic floor muscles after childbirth, but its benefits extend to paruresis treatment in both men and women as well. After all, if you know how these muscles tighten, you know how to relax them when you need to.  These exercises are easy to perform while walking or going about daily chores, and provide an outstanding return on your investment of energy.

If you’re uncertain where your pelvic floor muscles are located, you can find them by cutting off the flow of urine.  This is the same squeezing action you’ll take to perform Kegel exercises.  There are a number of devices on the market that claim to help strengthen these muscles, but the beauty of Kegels is that you don’t need any equipment (or even privacy.)  The Mayo Clinic recommends three sets of ten repetitions, alternating three-second squeezes with three seconds of relaxation.

Using Yoga to Relax Your Reflexes

A regular yoga practice can not only keep you limber, but it can also provide some relief from issues with a bashful bladder.  It does this by lengthening and strengthening muscles throughout the entire support structure of the abdomen.  The necessary focus on correct breathing techniques also supports mental clarity and mindfulness, giving people with anxiety problems a formidable tool against the symptoms of stress.

There are quite a few poses that are recommended for improving tone and control of those muscles.  These include:

•          Padangusthasana (Big Toe Pose)
•          Tittibhasana (Firefly Pose)
•          Ardha Bhekasana (Half Frog Pose)
•          Pasasana (Noose Pose)
•          Sphinx Pose
•         Salamba Sarvangasana (Supported Shoulderstand)
•          Purvottanasana (Upward Plank Pose)
•          Dwi Pada Viparita Dandasana (Upward Facing Two-Foot Staff Pose )
•          Salamba Sirsasana (Supported Headstand)
•          Marichyasana I (Pose Dedicated to the Sage Marichi, I)
•          Padmasana (Lotus Pose)
•          Malasana (Garland Pose)
•          Setu Bandha Sarvangasana (Bridge Pose)

The strength and poise you can achieve by practicing these yoga asanas regularly will pay off in the kind of confidence you can take with you anywhere – even a public bathroom.

How Tai Chi Can Improve Your “Flow”

Tai chi is a fantastic practice for people who need to reduce stress and improve the mind-body connection that is so vital to overcoming paruresis.  The gentle, constant motion of this flowing martial art is well-suited to just about anyone, though getting your doctor’s approval is recommended, as with any new exercise program.

The degree of concentration that tai chi demands is missing from many forms of exercise, and this emphasis on mental clarity, focus, and stress reduction makes tai chi an excellent practice for people with phobias or anxiety issues like shy bladder.

With a bit of practice, people who incorporate focus-building fitness routines in their daily lives can translate that peaceful state of mind to any situation they set their minds to.  Peace of mind becomes like a switch that can be turned on at will – one that should be turned on with the bathroom light!

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