This video shows you a Qigong exercise and a Qigong meditation to help improve bladder health and manage urinary incontinence. It was taught by myself, Dr. Janice Tucker, the founder of the Space To Relax Programme of Qigong video lessons.
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I have been teaching Qigong for two decades and am a practitioner of acupuncture and Traditional Chinese Medicine. My passion is helping people just like you to develop skills, knowledge and tools to rebalance and maintain your health.
You can join my live classes on Zoom every Thursday at 4 pm Irish time. Click here to join us (lesson replays sent out by email in case you can’t make it).
Qigong For Bladder Health and Urinary Incontinence – Introduction
Overactive bladder (OAB) is thought to affect millions of people worldwide. It is defined as a sudden urge, frequency ( more than 8 times in 24 hours) or leakage of urine. It can affect both men (commonly post-prostate issues) and women (commonly post-menopause).
OAB tends to occur more in older adults but can be also caused by the following factors:
- Stress and anxiety (fright or flight response);
- Medications, e.g. diuretics, antidepressants, sleeping tablets;
- Post birth
- Post surgery, e.g. prostate surgery;
- Constipation (increases pressure on the bladder);
- Exercise or actions which increase pressure in the lower abdominal area, e.g. coughing, sneezing, laughing.
The video lesson on this page is divided into two parts showing you:
- A Qigong exercise called “Grasping the Feet With Both Hands” (one of the 8 Pieces of Brocade movements) which helps create the conditions for free flow of Qi through the Bladder channel, strengthens the kidneys and benefits the waist and hamstrings.
- A Qigong meditation and breathing exercise to help relieve anxiety and stress and calm the nervous system.
Qigong For Bladder Health and Urinary Incontinence – Method
- Grasping The Feet With Both Hands
Practice this method by choosing the range of movement which best suits you. Repeat 9 times.
NOTE: TAKE CARE WITH FORWARD BENDING IF YOU HAVE ANY ISSUES WITH BLOOD PRESSURE, OSTEOPOROSIS OR LOWER BACK PAIN.
Relax and perform a few abdominal breaths.
- Qigong Meditation & Breathing
Practice 3 abdominal breaths to settle into your practice.
Continue breathing in this way and each time you exhale, let go of physical tension and “melt down” into the floor.
Bring your mind to your kidneys, bladder and pelvic floor, keeping it in this area as you continue breathing.
Count to 3 as you breathe in and 3 as your breathe out. Repeat 3 times.
Count to 4 as you breathe in and 4 as your breathe out. Repeat 3 times.
Count to 5 as you breathe in and 5 as your breathe out. Repeat 3 times.
Count to 6 as you breathe in and 6 as your breathe out. Repeat 3 times.
Consolidate your practice with a few abdominal breaths.
Practice this Qigong meditation twice per day for 2 weeks and observe the frequency of your urge to urinate (it may decrease, even in this short time).
Additional Video Resources & Further Tips
- Abdominal Breathing
- Kidney Routine 1
- Kidney Routine 2
- Opening the Gate of Life for Kidneys
- Qigong For Constipation
- Kegel Exericses
- Walnuts for Frequency of Urination and Incontinence
You’ll find many other live lesson replays on my blog page. Take a look at some of them to find methods that you can easily combine with this one. You can use the search box on the blog page to find any topics you are interested in.
What Can I Do Next?
To sign up and attend the live online sessions please click here. Classes are free of charge and suitable if you’re a beginner or have more Qigong experience. After you sign up I’ll send details to your email with links to the Zoom classes. Check your junk/spam folders for notifications and then share this information with your family and friends as everyone is more than welcome.
If you’d like to take your practice to the next level with my structured, step-by-step Space To Relax Qigong programme of 50 video lessons accompanied by audio and PDF files with support from me every step of the way then click here.
To get my free part video series of 3 Qigong lessons which will be delivered to you by email over the course of one week please click here. In these lessons, you’ll learn more about abdominal breathing, Qi movement and how to rid waste Qi. This will help you to feel more relaxed and energised.
If you are new to Qigong you’ll probably find my Ultimate Guide To Health and Wellbeing With Qigong very helpful which explains the origins and benefits of Qigong along with 10 beginner Qigong exercises to get you started.
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