Many factors can cause the bladder and pelvic floor muscles to weaken. Pregnancy, a persistent cough, childbirth or being overweight are all common causes. Weak bladder muscles can cause pain and incontinence. Fortunately, there are exercises that can be done right in the privacy of a woman's home. These exercises can strengthen the bladder and pelvic floor muscles, preventing accidents or pain.
Step 1
Locate the correct bladder strengthening muscles. Do this by stopping the flow of urine while using the bathroom. Use this knowledge to exercise the muscles throughout the day while you are not in the bathroom.
Step 2
Sit or lie down in a comfortable position. Squeeze just the pelvic floor muscles. Refrain from squeezing the vagina or rectum muscles.
Step 3
Hold for approximately three seconds. Then spend three seconds relaxing.
Step 4
Do 10 repetitions.
Step 5
Perfect this technique, working up to 10-second intervals. Then move onto other bladder exercise varieties.
Step 6
Imagine the pelvic floor is an elevator. Slowly raise the elevator by tightening the muscles until the top floor is reached. Continue this rhythm about 10 times.
Step 7
Try another method. Squeeze the pelvic floor muscles for five seconds. Squeeze harder for five more seconds. Then squeeze as hard as possible for five more seconds. Release the hold in five-second increments until completely relaxed.
Tips and Warnings
- If a woman is having a difficult time finding the correct muscles to exercise, she should not be afraid to ask a doctor for help. A doctor's advice can be very beneficial. These exercises should be done for at least eight consecutive weeks before results are noticed. Do them often and anywhere you go. Do bladder strengthening exercises while pregnant. They can help prevent bladder leakage at the end of the pregnancy.
- The Mayo Clinic discourages performing these exercises while urinating. Doing these exercises with a full bladder may actually cause the bladder muscles to weaken. It may also increase the chances of a urinary tract infection, because the bladder may not completely empty. If these exercises are not working, the Expectant Mother's Guide to Philadelphia says that some women may need to seek the attention of a doctor. An invasive surgery called tension-free vaginal tap may need to be performed, or the doctor can suggest additional bladder strengthening programs.
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