What Upper Body Stretches Stop Bladder Leakage? 3 Stretches
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What Upper Body Stretches Stop Bladder Leakage? 3 Key Stretches

Woman Suffering With Bladder Leakage

As the leaves turn golden and the air carries the promise of Thanksgiving, it’s a time for gratitude, family, and the joy of togetherness. Yet, for many, this season of celebration brings with it a silent trepidation: the worry of bladder leakage.

It’s the unspoken worry that can overshadow the laughter and the warmth of gathering around the dinner table.

You’re not alone if the thought of a sneeze or a shared laugh with your loved ones fills you with anxiety instead of joy.

I understand the emotional toll bladder leakage can take.

It’s not just about the physical discomfort—it’s the fear of embarrassment, the decline in self-confidence, and the way it can overshadow your most cherished moments.

But as we prepare to give thanks and celebrate the blessings of the year, I want you to know that there’s hope.

You don’t have to accept bladder leakage as an inevitable part of your life.

In this blog, you will explore the issue of bladder leakage and 3 upper body stretches that can help relieve the problem.

Let’s get into it…

Understanding Bladder Leakage

Bladder leakage, or urinary incontinence, is a common issue that affects millions, especially as they age. It’s a condition that doesn’t discriminate, impacting the lives of both men and women, often in silence and solitude.

But what causes it? It’s typically a combination of factors, from the weakening of pelvic floor muscles to changes in the body that come with age or after childbirth.

A common myth is that bladder leakage is just a ‘normal’ part of getting older or something only women who have given birth experience.

It’s a condition that can stem from various causes, and more importantly, it’s one that can often be improved with the right approach and exercises.

Let’s explore them…

The Power of Upper Body Stretches

While it may seem counterintuitive, certain upper body stretches can play a crucial role in managing bladder leakage.

These stretches can help alleviate tension in the body, improve posture, and enhance breathing—all of which are essential for a strong and functional pelvic floor.

The Chest Opener Stretch

Imagine a stretch that not only eases the tension in your body but also enhances the very breath that gives you life.

The Chest Opener Stretch is exactly that.

When you perform this stretch, you’re not just working against the tightness in your chest and shoulders; you’re actively promoting a posture that allows your pelvic floor to function optimally.

How to do it:

To begin, find a comfortable stance, either seated or standing, and bring your hands together behind your back

As you straighten your arms, a gentle pull should be felt across the chest and shoulders.

Encourage your shoulder blades to draw together, as if cradling an invisible pencil, and allow your chin to lift naturally, aligning your neck with the  curve of your spine

Hold this position for 20-30 seconds, and with each exhale, sink a little deeper into the stretch.

After releasing, repeat the stretch a couple more times, inviting openness with each round.


The benefits of this stretch go beyond the immediate relief of tension.

By opening up the chest and encouraging the shoulders to roll back, you’re setting the stage for a posture that supports the entire pelvic region.

Deep breathing becomes easier, which is essential for engaging and strengthening the pelvic floor muscles—your allies in the fight against bladder leakage.

The Thoracic Spine Mobilization

The thoracic spine—your mid-back—is the unsung hero when it comes to supporting your upper body and facilitating a range of movements.

But when it becomes stiff, it can put pressure on your pelvic floor.

The Thoracic Spine Mobilization is your strategic move to ensure flexibility in this critical area.

How to do it:

Position yourself comfortably on a chair or stand with feet planted firmly hip-width apart.

Cradle your head in your hands, keeping your elbows wide like the wings of a bird.

If seated, use a foam roller or pillows to support your back as you gently arch over it, inviting movement into your thoracic spine.

If standing, imagine lifting your sternum to the sky, creating a gentle arc in your upper back.

Breathe deeply in this position before returning to the start, and continue this for a minute or two, letting each movement be a silent conversation between you and your spine.


The mobilization provides more than just flexibility.

It’s about alignment and the reduction of pressure on the pelvic floor.

By ensuring that your spine doesn’t become a source of tension, you’re taking a proactive step in maintaining a strong and responsive pelvic floor.

The Shoulder Blade Squeeze

Posture is more than just a visual cue; it’s a foundational aspect of your body’s functionality.

When your shoulders droop forward, they don’t just carry the weight of the world—they also potentially weaken your pelvic floor muscles.

The Shoulder Blade Squeeze is a targeted move to counteract this common postural pitfall.

How to do it:

Whether you’re seated or standing, align your spine and let your shoulders relax away from your ears.

Extend your arms to either side, palms facing the world, and bend your elbows to create right angles.

Now, engage in an act of gentle resistance by squeezing your shoulder blades together.

Maintain the squeeze for a few seconds, then release with care. Repeat this for several repetitions, prioritizing the quality of the muscle engagement over the number of squeezes.


This exercise is essential when it comes to benefits. It fortifies the rhomboids and middle trapezius muscles, helping you to maintain an upright posture.

A robust back not only supports your spine but also plays a crucial role in maintaining a resilient pelvic floor, thus reducing the chances of bladder leakage.

Incorporating these stretches into your daily routine is a step towards a stronger pelvic floor and a life free from the worry of bladder leakage.

Consistency is your best friend here, and while these stretches are a solid starting point, they are part of a larger strategy for pelvic health.

For those who find bladder leakage interfering with the joy of daily life, these exercises, coupled with a personalized assessment, can pave the way to a more confident and comfortable existence.

Reclaiming Control: Your Invitation to a Free Bladder Leakage Assessment

Are you sick of bladder leakage controlling your life?

At Legacy Physical Therapy we’re dedicated to helping you overcome the challenges of bladder leakage so that you can fully engage in the joy of life’s moments—big and small.

This month, we’re offering a FREE Bladder Leakage Assessment to address any discomfort or concerns you may be experiencing.

It’s our way of giving back, of ensuring that your Thanksgiving is remembered for the joy and not by the worry.

You might be wondering if this is the right step for you, or you may have doubts about whether anything can change

There is no better time to reclaim your life than today.

You might be wondering if this is the right step for you, or you may have doubts about whether anything can change.

That’s why we provide the option to talk with a physical therapist over the phone. We’re here to listen, to understand, and to discuss a personalized plan that addresses your unique needs.

Contact us at Legacy Physical Therapy at (636) 225-3649 and let us guide you towards a brighter, more comfortable tomorrow.

Don’t let Bladder Leakage control your life,

Brooke Kasiliak

Your Trusted Physical Therapist

Legacy Physical Therapy

Additional Free Resources To Help You With Bladder Leakage

Read Our Free ReportEnd Bladder Leakage

Read Our BlogDo You Believe In These 5 Pelvic Health Myths?

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