Pregnancy and aging can cause the muscles that control urine flow to weaken. It's worth getting an evaluation by a medical doctor to ensure that it's a muscular issue, as bladder leakage is one of the few signs of ovarian cancer. However, if your doctor gives you the all clear, a few exercises can significantly reduce leakage and improve your quality of life. Do the exercises three times a day for maximum benefit.
Step 1
Find the muscle. Contract your pelvic floor muscles as if you are preventing urine flow, or place a finger in your vagina and attempt to squeeze it. Your muscles should contract; you'll feel your pelvic floor lift as you squeeze and lower as you release. These muscles are often called Kegel muscles.
Step 2
Contract your muscles and hold for three seconds. You can do this sitting or lying down. Relax for a few seconds (three or four), then contract again. Repeat 10 times. Work up to holding for four seconds.
Step 3
Try a mini-exercise. While sitting in a car or at your desk, quickly contract and release your Kegel muscles 10 times. Work up to 20 at one time.
Step 4
Do the elevator exercise. Contract your muscles slowly, as if lifting an elevator. Hold at the top floor and release slowly, as if taking an elevator back down to the ground floor. Repeat 10 times, working up to a set of 15.
Tips and Warnings
- You should not contract your abdominals or your thigh muscles during this exercise. If Kegel exercises are difficult to decipher, work with your doctor on using biofeedback to identify and strengthen your muscles.
- Don't do your exercises while urinating, as this can lead to issues with bladder infections. Don't do these exercises more than three times a day as overexertion can lead to further bladder leakage.
