Some Key Exercises for Urinary Incontinence

The main muscles which are responsible for holding the urine when the person doesn’t want to urinate are the pelvic floor muscles. The work of pelvic floor muscles is to release urine when they are ready. However, most people have weak pelvic floor muscles or have difficulty in controlling the urine. This results in the condition of urinary incontinence.

There are many treatments for urinary incontinence. One of the best natural ways is to do pelvic floor exercises regularly. These exercises, strengthen your pelvic floor muscles and hence improve the symptoms of urinary incontinence. So, let’s look at some of the best exercises for urinary incontinence.

Kegel exercises

Every doctor recommends kegel exercises to strengthen pelvic muscles that support the bladder and keep it closed. Kegel exercise improves a person’s ability to start and stop their urine stream. In other words, they can voluntarily control the urge to pass urine for some time. First, it’s important to identify pelvic floor muscles and for that, you can do this exercise:

  • While going to urinate, focus to stop the urine stream. People should carefully only tighten the muscles which are used in urine and not nearby muscles like legs or stomach.
  • Also focus on the sensation of pelvic floor muscles pulling inward, stopping the urine stream or slowing it down. Men will see the scrotum and penis move slightly when you tighten the proper muscles.

Once the person has identified the proper pelvic floor muscles, now they can perform kegel exercises twice daily. To perform this exercise, people should:

  • Squeeze the same muscles which are used to stop the flow of urine
  • Hold it for 3 seconds
  • Release the muscles
  • Do this action 25 times

As the pelvic muscles get stronger, a person can increase the frequency of exercise 25 to 50 repetitions for two to three times a day. Don’t perform kegel exercises during urination as it can be harmful. If you perform kegel exercise while passing urine, it will affect your ability to completely empty their bladder. thus, perform kegel exercise only the way its recommended and you will see major improvement in urinary incontinence.

Also Read: Leaking Urine Without Knowing It – Causes & Treatment


Pelvic Floor Exercises

In addition to Kegel exercises, there are other methods to improve urinary incontinence. The following exercises are given below:

Short contractions of pelvic floor

Short contractions make muscles located in the pelvic floor work. Instead of focusing on holding muscle contraction, the objective of this exercise is to tighten muscles as quickly as possible.

To do short contractions of pelvic floor correctly:

  • Take a deep breathe in and exhale while tightening the pelvic floor muscles as quickly as possible, imagining they are lifting the muscles upward.
  • Inhale while releasing the pelvic floor muscle contraction.
  • Repeat this exercise 10 times twice a day.

Long contractions of pelvic floor

Long contractions are intended to help a person achieve pelvic floor contraction which will last 10 seconds. To perform long contraction, you should tighten the pelvic floor muscles and hold the contraction for as long as possible. You may have to hold it for 3 seconds in the staring and increase it by time.

Pelvic floor contraction exercise may take about 3-6 months before you may feel improvement in urinary incontinence. To continue to challenge pelvic muscles, you can perform the exercises in different positions like lying down, standing, and sitting.

Pelvic Floor Exercises

Other Treatments For Urinary Incontinence

Exercises are an excellent way to work to relieve urinary incontinence. You can also look out for other ways to treat urinary incontinence which are as follows:

  • Medications: Medications can reduce spasms which cause the bladder to contract and relax. Solifenacin and oxybutynin are quite effective medicines prescribed urinary incontinence.
  • Surgery: If a person doesn’t respond to non-invasive treatments, then surgeries to repair pelvic organs can help. With the advances in the medical fields, new laser-based technique for urinary are simple and most effective.
  • Dietary changes: Reducing the intake of foods that cause bladder irritation can prove to be very helpful. Also, reducing fluid intake before a person goes to bed can reduce the incidence of overactive bladder. All these positive changes will save you from the troublesome problem of urine leakage.

So, here were the best exercise to treat urinary incontinence. If you will do those exercises and consider other tips regularly you will get results within a few weeks only. You will observe improvements like less frequent urine leakage within a few weeks to a few months. And, yes please, do not leave the problem unattended, bring in all these changes and move forward to a healthy life.


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