There's nothing quite as uncomfortable as knowing that you can't fully control your urine flow. Perhaps you've recently had a baby, or had one several years ago and haven't fully recovered. While severe urinary incontinence is well worth a conversation with your gynecologist, there are several exercises you can try to see whether you can ameliorate your condition.
Find Your Kegels
The key is to find your Kegel muscles and exercise them. According to the National Kidney and Urologic Diseases Information Clearinghouse, if you exercise your Kegel muscles for five minutes a day, you may see improvement in three to six weeks.
It is recommended that you find a quiet location to begin practicing to ensure that you are using the correct muscles. Don't involve your back, legs or abdomen and remember to breathe normally. Visualize sitting on a small object--a marble is recommended--and picking it up with your vaginal muscles. The muscles you are engaging are the Kegel muscles.
Quick Engage and Release
Because your Kegels are so essential to your pelvic floor health, exercise them so that you're fully engaging all of the musculature. Start with a quick and easy squeeze and release. Engage your Kegel muscles in short bursts to start out. Squeeze and release 15 times, or as many as you can do up to 15.
The Elevator
Engage your Kegel muscles and squeeze upward. Envision an elevator and squeeze up to one floor, then continue squeezing up to the next floor. Still squeezing, come to the top floor and then release. Complete the elevator exercise 15 times, or as many as you can do up to 15.
Slow and Steady
Now engage your Kegel muscles and squeeze upward, counting slowly to five as you continue squeezing and lifting. Then release. Do this 15 times, or as many as you can do up to 15.
References
- Female Anatomy and Suggested Exercises for Bladder Issues
- Interview with Lisa Hasegawa, Physical Therapist
