Your bladder is the organ that holds urine until you release it. As they age, bladder control becomes a problem for many people. This is especially true for woman. However, urine leakage can occur to a woman at any age. The National Kidney and Urologic Diseases Information Clearinghouse reports that about half of all adult women state they have some issues with bladder control. Anyone, man or woman, can do exercises to help to improve the strength of the muscles that control the urethra, the tube that expels urine from the bladder. With these exercise, known as Kegels, you strengthen the pelvic floor to control your bladder.
Step 1
Urinate to empty your bladder. This is a vital step before doing Kegel exercises. MayoClinic.com warns that if you try to exercise with a full bladder, you will further weaken the muscles.
Step 2
Sit in a comfortable chair or lie on the floor. Men may do exercises while standing. Contract your pelvic floor muscles. It may take some practice to identify the proper muscles. Imagine interrupting the flow of urine--for example, if the phone rings while you are in the bathroom. These are the muscles that control urine flow.
Step 3
Hold the muscle contraction for five seconds. Relax for five seconds and repeat.
Step 4
Contract the muscles for up to five repetitions. Repeat the exercise several times daily. MayoClinic.com recommends doing this exercise at least three times daily if you are experiencing bladder control problem. As you grow stronger, increase repetitions to 10 and hold each contraction for 10 seconds.
Tips and Warnings
- If you have problems determining which muscles to contract, women can insert a finger into the vaginal cavity and practice. Once you tighten the proper muscles, you will feel your vagina squeeze. The Associates in Urology in New Jersey suggest men try to stop urine flow as they go to the bathroom. This will help identify the proper muscle for Kegel exercises. Develop a routine for your exercises. For example, perform one set every time a commercial comes on while watching TV. You can also tighten the muscle before problem events that lead to urine leakage. For instance, if you feel a sneeze coming on, pull the pelvic floor muscles tight to prevent urine from escaping.
