Overactive bladder exercises are designed to strengthen your pelvic floor muscles in an effort to improve your incontinence levels. According to UCLA Urology, an overactive bladder is caused by involuntary spasms in the muscles surrounding your bladder. These contractions produce an intense desire to urinate. Strengthening the muscles around your bladder will help reduce the symptoms of an overactive bladder.
Unassisted Kegel Exercises
Unassisted kegel exercises are designed to strengthen your pelvic floor muscles, indirectly reducing your overactive bladder. Start by locating your pelvic floor muscles by stopping the flow of urination, or inserting a finger into your vagina and tightening your muscles around the finger. After locating the muscles, tighten them for five to 10 seconds before relaxing. According to The Mayo Clinic, perform this exercise four to five times in a row before stopping.
Assisted Kegel Exercises
Assisted Kegel exercises are ideal for individuals who are struggling to locate their pelvic floor muscles and should only be performed as an introduction to the exercise itself. With the help of a doctor or nurse, locate your pelvic floor muscles, either by having them instruct you on how to contract your muscles, or by pushing directly on the areas that contain your pelvic floor muscles. Hold these muscle contractions with an empty bladder for five to 10 seconds before releasing.
Quick Contraction Exercise
This contraction exercise is designed to reduce the side effects of your overactive bladder. According to the National Association for Continence, performing quick contractions can help you quickly shut off your urine flow and prevent accidents. Start by locating your pelvic floor muscles. From there, tighten your muscles for one to two seconds before releasing. Release for only a second before tightening your muscles again. Perform five quick repetitions, two times a day for best results.
Extended Contraction Exercise
This extended contraction exercise is designed to slowly improve and tone your bladder muscles, and is ideal for individuals who are just starting to exercise their pelvic floor muscles. Start by lying flat on your back with your abdominal muscles tight and your legs extended. Before you start your exercise, fully empty your bladder. From here, tighten your pelvic floor muscles and hold for 10 to 15 seconds. Relax and repeat until you are fatigued. Repeat twice a day.
