With a neurogenic bladder, muscles and nerves are not working together to hold and release urine at the appropriate times. Nerves move messages back and forth between the brain and the bladder, telling muscles to tighten or release. Nerve damage can be caused by various types of trauma or disease processes that harm the nervous system. Nerve damage may weaken the sphincter muscle, which is the pelvic muscle that holds urine in and loosens when you are trying to release urine. Kegel exercises are a form of bladder training.
Always consult your doctor before performing Kegel exercises as part of bladder training.
About Kegel Exercises
Muscles that Kegel exercises target are attached to the pelvic bone and act like a hammock, holding in the pelvic organs. To find these muscles you can try stopping and starting urine flow. Kegel exercises are performed to strengthen muscles of the urethra, bladder, uterus, and rectum.
Kegel Exercises for Women
Place a finger inside your vagina and try to squeeze the muscles. If you locate the correct group of muscles, you will feel your vagina tighten and your pelvic floor move upward. Relax your muscles and you should feel your pelvic floor return to the starting position. Once you've found your pelvic floor muscles, make sure your bladder is empty, then sit or lie down. Contract your pelvic muscles, hold for 5 seconds, then relax for 5 seconds. Repeat this exercise four or five times. Work up to contracting for 10 seconds at a time, then relax for 10 seconds between contractions. Aim for three sets of 10 repetitions a day. Work with your doctor when determining how often and how long to perform Kegel exercises.
Kegel Exercises for Men
You may first need to perform Kegels while sitting, then you can exercise standing up as the muscles strengthen. You also can locate the correct muscle by stopping your urine flow. Exercise the muscles by squeezing, tightening and drawing in and up around your anus (back passage) and urethra (bladder outlet). Lift up inside and hold the contraction for as long as you can, preferably up to 10 seconds. Do not hold your breath. When you release and relax, you should have a feeling of letting go. Rest 10 to 20 seconds, then repeat the exercise. Hold longer and repeat as you are able. Try to do 12 long, strong holds, then 5 to 10 short, fast and strong contractions. Set aside 5 to 10 minutes in your day for your Kegels.
Helpful Hints
To make exercises more fun, listen to music. Keep track of when you do exercises on a calendar -- write down how many times a day you perform Kegels and track your progress. Also, maintain a healthy weight for your age and height.
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