The main muscles which are responsible for holding the urine when the person doesn’t want to urinate are known as pelvic floor muscles. The work of these muscles is to release urine when they are ready. However, most people have weak pelvic floor muscles or have difficulty in controlling the urine which causes urinary incontinence.
There are many treatments for urinary incontinence, out of them one approach is to do pelvic floor exercises. With the help of these exercises, your pelvic floor muscles get strengthened. So, let’s look at some exercises for urinary incontinence.
Every doctor will recommend kegel exercises to strengthen the muscles which support the bladder and keep it closed. This will improve a person’s ability to start and stop their urine stream. 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 muscles get stronger, a person can increase the frequency to 25 to 50 repetitions for two to three times a day. Don’t perform kegel exercises during urination as it can be harmful, it can affect a person’s ability to completely empty their bladder.
Pelvic Floor Exercises
In addition to Kegel exercises, there are other methods which target the urinary incontinence. The following exercises are given below:
Short contractions make muscles located in the pelvic floor work. Instead of focusing on holding the muscle contraction, the objective for this exercise is to tighten muscles as quickly as possible.
To do a short contractions, people should:
- 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 are intended to help a person achieve pelvic floor contraction which will last 10 seconds. To perform it, people should tighten the pelvic floor muscles and hold the contraction for as long as possible. A person may have to hold it for 3 seconds in the staring and increase it by time.
The exercise may take about 3 to 6 months before a person may feel the difference. To continue the challenge these muscles, people can perform the exercises in different positions like lying down, standing, and sitting.
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. Some examples of the medications are solifenacin and oxybutynin.
- Surgery: If the person doesn’t respond to non-invasive treatments, then surgeries to repair pelvic organs can help.
- Dietary changes: Reducing the intake of foods which cause bladder irritation and by reducing fluid intake before a person goes to bed can reduce the incidence of overactive bladder.
So, these were the best exercise to treat urinary incontinence. If you will do these exercises regularly you will get results like less frequent urine leakage within a few weeks to a few months.