Overactive bladder or OAB is a common disorder of the lower urinary tract. OAB typically causes an urgent and frequent need to urinate, according to the American Academy of Family Physicians. Both men and women can suffer from OAB, although women tend to develop the condition at a younger age than men. When performed properly and routinely, kegel exercises can help alleviate the symptoms of OAB by strengthening the pelvic muscles.
Pelvic Muscle Contraction
Kegel or pelvic floor exercises demand a high degree of motivation and ongoing repetitions in order to effectively treat the symptoms of OAB, according to the AAFP. Kegel movements can be performed while sitting in a chair or lying down. The basic kegel movement consists of contracting the pelvic floor muscles, holding for 10 seconds, then relaxing for 10 seconds. As you gain stamina and strength, you should aim for four sets of 10 or 15 contractions daily, recommends the University of Michigan Health System.
Try to get in the habit of urinating before you perform kegel exercises because tightening the pelvic muscles with a full bladder can weaken the muscles, cautions the Mayo Clinic. It can take anywhere from one to three months before OAB symptoms begin to ease.
Biofeedback Assisted Kegel
Individuals who have a difficult time pinpointing the pelvic floor muscles might benefit from biofeedback assistance, notes the the University of Maryland Medical Center. Biofeedback uses various methods to relay that an exercise has been properly performed. During kegel exercise training, electrodes are positioned in the pelvic region and across the anal area. A monitor will present a graph showing you which muscles are tightened and which are loose. A biofeedback therapist can help you identify the correct muscles.
Electronic Stimulation Support
Another tool that can help you locate the pelvic muscles to effectively perform kegel exercises is known as electrical stimulation. Electric stimulation emits low-voltage electric current with a vaginal or anal probe to arouse the pelvic floor muscles, notes the UMMC. The small current of electricity causes the muscles to contract. As you grow accustomed to the precise area of the sensation you should be able to locate your pelvic muscles on your own and effectively perform kegel exercises for OAB.
