For many people, weak bladder muscles are a problem that, over time, can lead to incontinence and other issues. Your pelvic muscles can weaken due to genetic predisposition, because of disease, following pregnancy and when you are overweight. Fortunately, there are certain exercises, called Kegel exercises, that can strengthen the pelvic muscles that control the bladder.
Stop Urine While on the Toilet
This is an exercise that strengthens the two pelvic muscles that control bladder function. These muscles are called the "hammock" muscle and the "triangle" muscle. If these two muscles are strong, then you should not have bladder problems. To exercise them on the toilet, try to stop your urine from flowing. When you are able to slow or stop the flow, you are flexing the correct muscles. Repeat this exercise throughout urination. Women who perform this exercise should flex their vaginal muscles as well.
Use Muscles to Stop Gas
The muscles that you use to stop from passing gas are the same muscles that control bladder function. To exercise them in this way, imagine that you are about to pass gas and squeeze the appropriate muscles to stop. If you feel a pulling sensation, you are flexing the correct muscle. As in the previous exercise, women should flex vaginal muscles during this time.
Test Tightness of Muscles
Women can test and exercise their pelvic muscles by lying on the back and placing a finger on the inside of the vagina. Squeeze the muscles like you are trying to stop urine until you feel tightness on the finger. This tightness indicates that you are using the correct muscles.
Repeat the Exercises
For best results, use all of the exercises in a variety of positions in order to best strengthen the bladder. Alternate between lying down, sitting and standing when you do the exercises. This will allow the muscles to strengthen as much as possible. Exercise for about 5 minutes, three times each day. For each exercise, the optimal results come when you flex the muscles for 5 seconds, followed by 10 seconds of rest. Perform a total of 5 to 15 contractions for each exercise. Bladder strength may not appear to increase right away, but you can expect some noticeable improvement after about 3 to 6 weeks. Most people who perform bladder exercises regularly see significant improvement, and many even regain complete continence over time.
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