Urinary incontinence ranges from a small leak while laughing to complete inability to control urination. Urinary incontinence mainly affects women over the age of 50 but also occurs in younger people or women who just gave birth. Discovering the cause of incontinence is critical to recovery. Bladder control is largely influenced by muscles in your pelvis; strengthening these muscle can improve certain types of incontinence. Talk to your doctor about your incontinence and possible treatment strategies.
Pelvic Floor Muscles
The muscles that support your bladder and bowels are collectively called pelvic floor muscles. These muscles can become weak with age, after pregnancy and childbirth or as a result of being overweight. Weakened muscles can lead to your pelvic organs descending -- a condition known as pelvic organ prolapse. Prolapse can cause pain or pressure in your pelvis as well as incontinence.
Exercising the Right Muscles
Men and women can properly target the pelvic floor muscles by trying to stop or slow urine flow without using abdominal, leg or buttock muscles. It may require concentration and practice, but once you can successfully affect your urine stream, you are working the correct muscles. In men, the penis will move up and down slightly when pelvic floor muscles are activated. MayoClinic.com recommends not making a habit of stopping your urine, however. Perform Kegel exercises on an empty bladder; exercising with a full bladder or while emptying your bladder can actually weaken the muscles and lead to incomplete emptying of the bladder, putting you at risk for urinary tract infections.
Exercises for Women
Basic Kegel exercises focus on squeezing the pelvic floor muscles repeatedly throughout your day. After gaining strength and proficiency, Kegel-exercises.com suggests contracting and holding the muscles for five seconds before releasing. Increase your count to 10 seconds when you need more challenge. Elevator Kegel exercises are more advanced movements; picture your pelvic muscles as a tall building with the top being your navel. Squeeze the bottom part first and gradually contract the rest of the muscles until you reach your navel, then release.
Exercises for Men
Though male and female anatomy differs, men's Kegel exercises are similar to women's basic movements. Contract your pelvic floor muscles and hold for a count of four and relax for four. If you cannot hold the contraction for four seconds, begin with one or two and gradually work your way up. Kegel-exercises.com recommends aiming to exercise these muscles for five minutes twice per day.
