Saturday, June 15, 2024

Kegel Exercises For Bladder Control

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Hook Lying With Block

How To Do Kegel Exercises For Bladder Control

This relaxing technique helps strengthen your hips, pelvis, buttocks, and lower back!

  • Relax by laying on the floor with your knees bent, keeping your feet slightly apart.
  • Place a yoga block between your knees.
  • Slowly exhale as you squeeze the block with your knees and lift your pelvis off the floor.
  • Inhale and relax your muscles as you return your buttocks to the floor without dropping the block.
  • Do this for 8 reps.

Kegels For Bladder Urgency And Urge Incontinence

Bladder urgency and urge incontinence is a problem experienced by women of all ages. The bladder urge usually strikes suddenly as the bladder muscle contracts without warning.

Women often experience bladder urgency when getting in the shower or putting the key in the door. Practice repeated Kegel strong holds until urge dissipates. The urge will dissipate as the bladder muscle relaxes. Its often helpful for beginners to practice this Kegels technique when the bladder is not completely full.

How Do You Perform Kegel Exercises

Before starting these exercises you need to work out which pelvic muscles you need to work on.

  • Firstly, sit on the toilet as usual when you are ready to urinate.
  • Ideally, sit with your legs apart and urinate as normal.
  • Without moving your legs squeeze the muscles to try to stop the urine
  • Tighten those muscles for 5 seconds.
  • Release for 5 seconds.
  • Tighten them again .
  • Try to increase to holding the muscles for 10 seconds at a time.
  • Increase repetitions to 20 at a time of possible.
  • Repeat these 3 times per day.

Read Also: Best Supplements For Bladder Health

Other Tips For Incontinence

Kegels arent the only way to manage and treat urinary incontinence. From products and lifestyle changes to medical treatments and surgeries that can increase bladder control.


Incontinence products are one of the most popular ways to manage leaks and help increase comfort and confidence. There are many products to choose from, so its important to know what works best for you. Luckily, there are manytools and resources to help you find what works best.

Fromincontinence underwear that fits seamlessly into your life and keeps you dry all day to boosters for extra absorbency protection, there is an incontinence product for every form of incontinence. For instance, if you tend to void smaller amounts of urine at a time, consider using a booster. If you tend to void larger amounts of urine, look for higher absorbencyunderwear that holds up to four cups of liquid at a time.

Lifestyle Changes

Along with performing Kegel exercises, the overactive bladder diet may be able to soothe bladder irritation and reduce leaks. Overactive bladder incontinence is characterized by the constant and intense urge to urinate. If this urge is too strong to resist and leads to leaks, it becomes incontinence.

The overactive bladder diet avoids foods that irritate the bladder. These include citrus fruits, caffeine, spicy foods, carbonated beverages, sugar, gluten, and dairy. Check out our blog to learn more aboutthe overactive bladder diet and how you can implement it into your life.

What Have I Learned By Reading This

5 Kegel Exercises for Women: An Ultimate Guide

You learned about:

  • What a Kegel exercise is
  • Why you should do Kegel exercise
  • How to find your pelvic floor muscles
  • How often you should do your Kegel exercises.

If you have any questions, please talk to your doctor or health care team. It is important for you to think about and plan how you will take care of yourself before and after your prostate cancer treatment. This knowledge will help you take better care of yourself and feel more in control so that you can get the most from your treatment.

Also Check: Sodium Bicarbonate For Bladder Infection

Pain And Kegel Exercises

Kegel exercises shouldnt hurt. Most people find them relaxing and easy. But if you use the wrong muscles during Kegel exercises, you may feel uncomfortable.

  • If you get back or stomach pain after doing the exercises, you may be trying too hard and using your stomach or back muscles instead of your pelvic floor muscles.
  • If you get a headache after doing the exercises, you may be making your chest muscles tight and holding your breath.

If you have any questions, call your nurse. You may also want to talk to your healthcare team about pelvic floor physical therapy. Pelvic floor physical therapy can help you with issues you might be having in your bladder, bowels or pelvic area.

Intimina Kegelsmart Biofeedback Kegel Exerciser For Stronger Pelvic Floor Muscles

Another great option when it comes to lower pelvic muscle strengthening is the IntiminaKegelSmart. This exerciser also uses vibrations to help strengthen your muscles. In any exercise, seeing progress is often a source of encouragement. That is why the IntiminaKegelSmart has a flashing light to show you the progress of your exercises.

Another great feature of the product is that it is very intuitive and also extremely easy to use. It is very intuitive in that it measures the intensity of your contractions and applies the required pressure to improve on the muscles contraction intensity. As a result of the application of the right intensity of pressure, your muscles recover in no time.

The device also tracks your progress, and you go to the next level once your muscles are strong enough to bypass the previous level. To help you stay motivated, the device has five progressive levels, with each one having a new routine. It is FDA approved and is made from high-quality medical-grade silicone.


  • The batteries are not long lasting

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Intimate Rose Pelvic Wand Trigger Point & Tender Point Release For Pelvic Floor Muscles

All the other exercisers that we have reviewed so far help you to strengthen your lower pelvic muscles. In all fairness though, that is the purpose of the Kegel exercisers. But what happens if your pelvic floor muscles are extremely tight? Is there an exerciser which can help you relax these muscles? Fortunately, the answer is yes!

The Intimate Rose Pelvic Wand Trigger Point & Tender Point Release for Pelvic Floor Muscles is the ideal exercise to loosen up tight lower pelvic muscles. Its curved shape makes it very ideal to reach the muscles that other exercisers might not be able to reach.

To make sure that you use the exerciser well, it comes with a detailed description on how to go about the exercise. The instructions come in the form of a manual and also as video guides. For best results, perform the Kegel exercises when the wand is inserted. If you are doing the right thing, you should see the exerciser move.


  • It is non vibrating which means you have to do the exercise unaided

How Often To Do Kegels

Bladder Control for Women – Kegel Exercises

Kegels are low-impact and require very little overall movement, so they can be performed often. As a starting point, aim to do Kegels around three times a day. You can do them in the morning, afternoon, or at night. You can also do Kegels while youre doing other activities, such as washing the dishes or watching television.

Recommended Reading: Can Fibroids Cause Bladder Leakage

Tips To Help You Do It Right Are:

  • Do not bear down or push.
  • Keep your other muscles relaxed.
  • Do not squeeze your thighs, back, bottom, or abdominal muscles.
  • Tighten the right muscles by thinking about lifting up and in.
  • Think about contracting the muscles you use to stop urine or passage of gas.
  • Breathe slowly and deeply.
  • It may be easier to start doing these exercises when lying down. As you get stronger you can do them while sitting or standing.
  • Poise Incontinence Pads For Women Maximum Absorbency Regular Length 96 Count

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    • Poise incontinence products always ship in a discreet box and are FSA-eligible in the U.S. Packaging may vary from images shown

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    Things To Remember About Male Kegal Exercise

    * Make sure you are ONLY using the pelvic muscles. When you are first beginning the male Kegal exercise, you may consider standing in front of a mirror with a hand or on your abdomen or buttocks to feel for movement. It is important that you do NOT use your abdominals, buttocks, or leg muscles. * Remember to breathe normally while exercising. Kegel exercise does not involve holding your breath. * Exercise takes time to strengthen these muscles, just as with any physical therapy. You should start noticing less leakage after 4-6 weeks of consistent daily exercise, and an even larger difference after 3 months. If you do not see an improvement, you may not be exercising the proper muscles. You should be keeping track of how many pads you use per day to monitor your own progress. * Pelvic muscle exercises also improve orgasmic function thereby speeding your return to potency. Contracting these muscles can aid in squeezing more blood into the penis to improve erectile function. * Be pro-active, do your kegel exercises faithfully and you will see results.

    Why Should I Do Kegel Exercises


    The prostate is a gland, about the size of a walnut, located under the bladder surrounding the upper part of the urethra. The urethra is a tube that carries urine through the penis to the outside of the body. There are many muscles that surround the prostate gland. These muscles may be weakened during your prostate cancer treatment. This may cause you to have urine leakage also known as incontinence. Building up the strength in your pelvic floor muscles can help you gain better control of your bladder and urine flow. Remember, that just as it takes time to build your biceps and strengthen any other muscle in your body, it takes time to strengthen muscles in your pelvic floor.

    Read Also: Does Overactive Bladder Come And Go

    Finding The Pelvic Floor Muscles In Men

    Men often have the same kind of trouble when it comes to identifying the correct group of pelvic floor muscles. For men, one way to find them is to insert a finger into the rectum and try to squeeze it without tightening the muscles of the abdomen, buttocks, or thighs.

    Another helpful trick is to tense the muscles that keep you from passing gas.

    If youre still having trouble, practice stopping the flow of urine. As with women, this is a reliable way to locate the pelvic floor muscles, but it shouldnt become a regular practice.

    Biofeedback can also help men locate the pelvic floor muscles. If youre having trouble locating them on your own, you may want to make an appointment with your doctor.

    Kgoal The Original Smart Kegel Trainer With Biofeedback For Pelvic Floor Exercise With Kgoal App For Ios And Android

    The second exerciser on our review is the kGoal. The exerciser has gained popularity mainly because of its comfort. To make sure that the device fits perfectly, its insert part is inflatable. When it inflates, it is possible to fit different vagina sizes. The kGoal exerciser also stays in place even after many squeezes thanks to its little arm which wraps itself over the labia.

    The vibration of the kGoal is strong enough to help strengthen the pelvic floor muscles. Additionally, both the inflatable part- the one you insert inside your vagina- and the arm both vibrate. To help get real-time feedback on the progress of your exercises, kGoal comes with an app. You get to see the intensity of the squeeze on a line that appears on the screen. The kGoal is a fun exerciser which makes you feel good and also produces results.


    • Some women find it too large even when not inflated

    Recommended Reading: Overactive Bladder And Back Pain

    Strengthening Your Pelvic Floor Muscles

    Millions who suffer with urinary incontinence feel like their bladder controls their lives. Control depends on muscles working together. This simple step can control your bladder!

    National Institute of Diabetes and Digestive and Kidney Diseases, National Institutes of Health

    When the bladder fills, the bladder muscles should be relaxed and the muscles around the urethra , called the pelvic floor muscles, should be tight. Exercises that strengthen these muscles can help prevent leakage and calm the urge to go. These are commonly called “Kegel” exercises, named after the doctor who developed them. They can help keep your pelvic floor muscles toned and may reduce your problems with leakage or frequent urges to urinate.

    How Can Men Do Kegel Exercises

    How to Do Kegel Exercises for Bladder Control Urinary Incontinence Treatment

    Kegels are easy to do, once you know which muscles to target. One of the easiest ways to locate your muscles is during urination. Hereâs how:

    • Halfway through urination, try to stop or slow down the flow of urine.
    • Donât tense the muscles in your buttocks, legs, or abdomen, and donât hold your breath.
    • When you can slow or stop the flow of urine, youâve successfully located these muscles.

    Some men find these muscles by imagining that they are trying to stop the passage of gas. Squeezing these muscles gives a pulling sensation these are the right muscles for pelvic exercises. It’s important not to contract other muscles.

    Some men need biofeedback to help them target the right muscles.

    To do Kegel exercises for men:

    • Contract these muscles for a slow count of five.
    • Release the muscles to a slow count of five.
    • Repeat 10 times.
    • Do a set of 10 Kegels daily, three times a day.

    When youâre first starting, it may be easier to do Kegel exercises lying down, so your muscles arenât fighting against gravity. It may also be easier to contract the muscles for just two or three seconds at first.

    After a few weeks, increase the time until eventually youâre contracting the muscles for a slow five or 10 seconds, and do the exercises standing up. That puts more weight on the muscles, boosting your workout and improving your control.

    Remember not to tense your buttock, legs, or stomach muscles while youâre doing Kegels.

    Recommended Reading: Anti Spasm Medication For Bladder

    Kegel Exercises For Urinary Incontinence

    Strengthening the muscles that help support your bladder can help control your urinary incontinence.

    Imani Clovis/Unslpash

    You won’t really look like you’re working out. You’ll be watching television, driving in your car, working at your desk, or brushing your teeth. But you’ll also be squeezing and strengthening the pelvic floor muscles through Kegel exercises, a series of muscle contractions that can help control or prevent urinary incontinence.

    Dr. Arnold Kegel created these pelvic floor exercises in 1948 as a way to help women who developed stress urinary incontinence following childbirth.

    Childbirth or menopause can weaken the pelvic floor muscles that hold the bladder and urethra in place. With those muscles weak, any additional pressure on the bladder caused by a laugh, sneeze, cough, or exercise can cause urine to leak.

    Kegel exercises, if done correctly and over an extended period of time, strengthen those muscles to better support your bladder. A review of studies from New Zealand found that women who regularly practiced Kegels were up to 17 times more likely to be cured of incontinence symptoms than women who did not.

    Performing Kegel Exercises

    The individual contractions of a Kegel workout require you to squeeze the pelvic floor muscles just as you would if you were trying to stop urine flow. Ideally, Kegel exercises should be done as follows:

    Your Kegel Program

    How Often Should I Exercise

    Do your exercises often enough to make them a habit but at a minimum of 30 repetitions twice a day. Pelvic floor muscle support usually improves within 6 weeks after starting the exercises. Strengthening your pelvic floor is one step you can take to control your bladder. While incontinence and frequent sudden urges to go may be embarrassing to talk about, your health care provider can offer other treatment options that may provide further relief.

    Recommended Reading: Lemon Juice For Bladder Infection

    The Squeeze & Release

    The squeeze and release is your secret weapon towards getting your pelvic muscles to respond quickly. This can be very helpful for stopping leaks in pinch!To squeeze and release:

    • Sit or stand in a comfortable position and think of the muscles used to control your urine flow.
    • Squeeze your pelvic muscles as quickly as possible and rapidly release them with no attempt to hold the position.
    • Take a rest for 5 to 10 seconds.
    • Repeat contracting your pelvic muscles for 10 to 20 reps.
    • Perform this exercise 3 times throughout the day.

    Are There Gender Differences In Exercises For Overactive Bladder

    kegel exercises for urinary incontinence

    Both men and women can experience overactive bladder and urinary incontinence and benefit from exercises. However, women traditionally have greater difficulty singling out the muscles that should be tightened to strengthen the pelvic floor.

    When this is the case, a doctor or pelvic floor therapist can use certain tools to help a woman identify the appropriate muscles. One example is a vaginal cone, which can be inserted into the vagina. If a woman is correctly tightening the pelvic floor muscles, the cone will stay in place.

    Another option is biofeedback, which involves inserting a pressure sensor into the vagina. When a woman is correctly contracting the pelvic floor muscles, the pressure sensor will read at an expected level. A doctor can also use biofeedback for men by inserting the pressure sensor into the rectum.

    Exercises are an excellent, nonsurgical way to work to relieve overactive bladder and incontinence symptoms. These exercises can be used as a complementary therapy to additional treatments that can be used to treat incontinence.

    Examples include:

    If overactive bladder or poor bladder control affect a persons quality of life, they should seek medical treatment.

    Sometimes, nerve damage can cause urinary problems.

    Common causes include:

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