The average bladder can hold more than two cups of water, according to MedlinePlus, and both the sphincter and the detruser muscles work to control urine flow. If these muscles become weak, stress incontinence---the most common type or incontinence in women---occurs. Various other factors contribute to incontinence, including medications, anatomical problems and age. Physical therapy often is beneficial.
Step 1
Ask your doctor about the best approach to treatment, as the success of any program largely depends upon the right diagnosis, according to MayoClinc.com. Often, doctors recommend the least invasive approaches first and combine several strategies, such as behavioral therapy, with physical therapy for the best outcome.
Step 2
Find a comfortable place to begin your routine. For most people, the best position is lying down, and an exercise mat or large bath towel makes the floor, whether carpeted or bare, a comfortable spot.
Step 3
Squeeze the urinary sphincter and pelvic floor muscles. To do so, imagine you are attempting to stop the flow of urine.
Step 4
Hold for up to 10 seconds.
Step 5
Evaluate your technique to be sure you are contracting the correct muscles. Women should sense a pulling up while squeezing. Men might notice their penis pulling in toward the body.
Step 6
Position yourself in front of a mirror if you are still uncertain of your technique. Your thigh, abdominal and buttocks muscles should not tighten while isolating the pelvic floor muscles. You also CAN sit on the toilet and start to urinate, stopping midstream by tightening the muscles. This should help you identify the right groups of muscles.
Step 7
Do up to 10 repetitions several times daily. Once you are certain you have done the exercise correctly, you can perform it often, whether lying down, riding in a car, or sitting at a desk.
Things You'll Need
- Bath towel
- Exercise mat
