Bladder muscle exercises are designed to help you strengthen and tighten the muscles that control urine flow and general bladder functions. These exercises, often referred to as Kegel exercises, are designed to strengthen the pubococcygeus, or PC, muscles in your body as well as the pelvic floor muscles in your body. Kegel exercises can be performed discreetly in your home or even in public places.
Clench-and-Release Exercise
This exercise is designed to strengthen your PC muscles through repetition. Start the exercise in a seated position with your back straight and feet flat on the floor. Clench and release your PC muscle repeatedly for 10 to 30 seconds. You should perform this exercise at a quick but steady pace. You can use a watch to time your exercise and keep it consistent. Rest between sets before repeating this specific exercise.
Pelvic Floor Exercise
You should empty your bladder before performing this floor exercise. Lie on the floor with your back flat and legs extended. Tighten your pelvic floor muscles and hold them in a tense position for a count of 10 seconds. Relax your muscles for an additional count of 10 before repeating the exercise. Repeat this exercise three times a day for several weeks to see improved bladder control.
Slow Tightening Exercise
This bladder muscle exercise is designed to improve bladder control and strengthen your PC muscle. Start by sitting down with your back straight and knees slightly bent. From this position, start counting up from one to five. As you get closer to five, slowly start to tighten your PC muscle until it is fully tightened at the count of five. From here, count back down to one, slowly relaxing the muscle until it is completely relaxed at one.
Basic Bladder Exercise
This basic bladder exercise will strengthen your Kegel muscles while going to the bathroom. Sit down on the toilet or stand in front of a urinal. Begin to urinate in a steady stream for several seconds. From here, stop urinating by using your PC muscle and hold it for a count of three to four seconds. Continue to urinate for several more seconds before stopping your flow again. Repeat this continuously until you have completely emptied your bladder.
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