1. Use Weights
Urinary strengthening weights come in many different sizes, shapes and materials, but all may be instrumental in strengthening pelvic floor muscles. A device called a pessary is fitted and inserted into the vagina by a doctor. It can be permanent or temporary. The device is often used to hold up a prolapsed uterus and can also be effective against urinary incontinence. The uterus muscles hold the weight in place and become stronger in the process. Complications can include bleeding, irritation and sores, so consult your doctor about whether a pessary would work for you.
2. Try Bladder Training
Teach your bladder to be stronger by lengthening times between urination. When you first feel the urge to go, don't. Try to delay going to the toilet for 10 minutes. Once you are able to accomplish the 10-minute delay, your doctor may keep increasing time between bathroom uses until you start going every 2 to 4 hours. Using relaxation techniques like breath control can also help get you through the urges. Talk to your doctor to make sure delayed urination is the right choice for you.
3. Empty the Bladder by Double Voiding
Double voiding targets those who have residual urine after they finish using the toilet. The technique involves urinating and then waiting a few minutes and going again in order to empty the bladder completely. After half a dozen times experiencing no urine during the second attempt, you may go back to the single void and notice whether or not you are emptying the bladder on the first try.
4. Incorporate Kegel Exercises
More than 13 million Americans have experienced urinary incontinence, according to the National Institute of Health, and women make up the majority of this group. Since a common reason for urine leakage is weakening of the muscles supporting the bladder, exercises to strengthen those muscles are a great way to keep a healthy and fit urinary system. Kegel exercises strengthen pelvic muscles and can be done anywhere--your home, the grocery store or even your office--and in 6 to 12 weeks they improve urine control, according to the American Academy of Family Physicians. The organization also recommends tightening the muscle around the rectum and alternating between short and long squeezes. Make sure you are not tensing your abdomen, legs or buttocks and remember to breathe. Hold long squeezes for 5 to 10 seconds, and alternate between the two 40 or 50 times a day. Consult your doctor to make sure you are doing the exercise correctly.
