An estimated 13 million Americans experience side effects of a leaky bladder, according to 2010 information from St. John Providence Health System. Also known as urinary incontinence, a leaky bladder can result from weakening of the pelvic floor muscles. This allows urine to escape at inappropriate times such as while laughing, coughing or some other movement that causes strain. Exercises to strengthen the pelvic floor can reduce the incidence of urinary incontinence and improve symptoms.
Timed Voiding
Timed voiding is a bladder control exercise that involves preventive care in order to reduce the likelihood that you will experience an accident due to a leaky bladder, according to the National Kidney and Urologic Diseases Information Clearinghouse. To begin, spend a few days tracking the times when you experience urine leakage. Then, practice urinating ahead of these times in order to reduce the likelihood you will experience urine leakage. Try this for several weeks and as you build bladder control, extend the amount of time between trips to the bathroom in order to strengthen the pelvic muscles.
Basic Kegel Exercise
Kegel exercises were designed as a means to strengthen the pelvic floor muscles and improve urine control, according to MedlinePlus. The exercises can be performed in most any position---seated, standing or lying down. Before beginning these exercises, empty your bladder in order to reduce the likelihood you will leak urine. To perform the basic Kegel exercise, pretend that you have to urinate, and then tighten the pelvic floor muscles as if you are trying to stop your urine flow and hold these muscles tight for 10 seconds. Release the muscles for 10 seconds and then tighten them again. Stop when you complete 10 repetitions. Repeat this exercise three times a day to experience the best strengthening benefits. You may not experience results for 4 to 6 weeks. Be sure to tighten only the pelvic floor muscles; if you sense you are tightening the abdominal or buttocks muscles, you are not targeting the correct area.
Elevator Kegel Exercise
The elevator Kegel exercise, from Lisa Rodriguez, a registered nurse, and Dr. Marjorie Greenfield from DrSpock.com, is similar to the basic Kegel exercise, yet strengthens them in a different way. After emptying your bladder, perform this exercise by visualizing going up an elevator. Tighten the pelvic muscles slightly as you move from the first to second floors. Tighten the muscles a little more as you rise up to the third floor. Let the muscles be at their peak when you reach the fourth floor. Slowly release the muscles as you descend the floors. Rest for 15 to 30 seconds and then repeat the exercise 3 to 5 times once per day.
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