Enuresis, or the inability to control urination, is a term frequently used when talking about adults who should have more control over their bladder. Unfortunately, as the body ages, following certain medical procedures, or even having a baby can wreak havoc on the pelvic floor muscles that control the flow of urine. Kegel exercises have been proven highly effective in strengthening those muscles and restoring bladder control.
Step 1
Locate the pelvic floor muscles that you will be working in these exercises. When urinating, stop the flow of the urine if possible. If the urine successfully ebbed, then you have located the correct muscles. Do not repeat this more than once or twice to prevent a UTI or weakening of the muscles. Be sure that you are flexing only the muscles around the vagina and/or rectum, not the abdominals, thighs or glutes. Do not hold your breath.
Step 2
For additional help in locating the pelvic floor muscles, insert your finger into your vagina (for women) or rectum (for men) and attempt to squeeze your finger with the surrounding muscles. Do not stick your finger in too much, only a short distance. If done properly, you will feel the muscles tighten around your finger and the pelvic floor muscles move up and and down as you flex and release.
Step 3
Lay down on a bed, the floor, or a couch. Or, if you are more comfortable sitting, sit down in a chair or the edge of your bed.
Step 4
Flex the muscles of your pelvic floor, and hold the contraction for 3 seconds, then relax for 3 seconds.
Step 5
Repeat the flex and release motion nine more times, for a total of ten reps.
Step 6
Increase the length of the contractions and relaxations as the ease and comfort of the exercise increases. Add 1 second at a time, moving to 4 second flex-and-release initially, then up from there.
Step 7
Repeat this set of 10 reps three times each day for optimal results. Once you become more adept at these, do them in the car, at your work desk, or before going to sleep at night. They are a discrete exercise and can be done any time.
Step 8
Look for results roughly 8 to 12 weeks from when you began regular Kegels. Continue to do them even after you notice results, as the muscles will only stay strong if continually worked.
Tips and Warnings
- If you have continued difficulty with Kegels, consider seeing a professional for some biofeedback training. Whether through the use of small monitors or electrical stimulation, biofeedback can help you locate the pelvic floor muscles and get you on the road to better bladder control.
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