If you are overcome by sudden urges to urinate throughout the day, you may have a condition known as overactive bladder, or OAB. OAB sufferers often have feelings of urgency eight or more times throughout the course of a day. The National Association for Continence explains that to fall under the classification of OAB, this urgency does not necessarily have to result in incontinence, but if it does, special exercises can help overcome the problem. Pelvic floor exercises, also known as kegels, take some practice, but once you learn the technique, you can perform them anywhere.
Step 1
Sit upright in a comfortable chair or lie down on your bed. Relax and focus on the muscle groups that control your bladder, bowels and uterus. These muscles are the ones you use to stop urine flow in midstream.
Step 2
Contract your pelvic muscles for five seconds and release. Rest for five seconds and repeat. MayoClinic.com recommends practicing kegels until you are able to hold the contractions for 10 seconds at a time.
Step 3
Use quick contractions as a separate exercise. Contract the pelvic muscles for one to two seconds, release and then quickly contract again. Do this up to five times, twice a day.
Tips and Warnings
- Perform kegel exercises at least three times a day. Ideally, the National Association for Continence recommends three sets of 15, 10-second contractions each time you perform the overactive bladder exercises. Work at your own pace when developing your bladder muscles. Everyone progresses differently, so take your time and work to the best of your abilities.
- Do not make a habit of stopping and starting your urine flow in midstream. Continuous stopping and starting of your urine flow can actually be counterproductive, weakening the muscles you are trying to strengthen.
Things You'll Need
- Chair or bed
