Pelvic Muscle Exercises To Improve Bladder Control

Pelvic muscle exercises strengthen the group of muscles called the pelvic floor muscles. These muscles relax and contract under your command to control the opening and closing of your bladder/sphincter. When these muscles are weak, urine leakage may result. However, you can exercise them and in many cases, regain your bladder control.

You need to build the strength and the endurance of your muscles. THIS REQUIRES REGULAR EXERCISE.

Exercise #1 (Kegel Exercises) Begin by locating the sphincter muscles to be exercised (Kegel exercises):

1. As you begin urinating, try to stop or slow the urine stream WITHOUT tensing the muscles of your legs, buttocks or abdomen. This is very important. Using other muscles will defeat the purpose of the exercise.
2. When you are able to stop or slow the stream of urine, you know that you have located the correct muscles. Feel the sensation of the muscles pulling inward and upward.
3. Once you figure out the correct muscles, discontinue the practice of stopping your urine stream.

TIPS

• You may squeeze the area of the rectum to tighten the anus as if trying not to pass gas. This also helps locate the correct muscles.
• Remember NOT to tense the abdominal, buttock or thigh muscles.

Now You Are Ready to Exercise Regularly:

1. After you have located the correct muscles, set aside time each day for 3 exercise sessions (morning, midday and evening).
2. Squeeze your muscles to the slow count of three. Then, relax the muscle completely to the slow count of three. The three second contraction and the three second relaxation make one "set."
3. Your goal is to hold each contraction for 3-5 seconds, to relax for 3-5 seconds, and to complete 50 sets in each of the three exercise sessions per day or perform 100-200 daily.

Exercise #2 (Inner thigh/abduction Exercises—“The Ball”)

1. Begin by placing a ball between your thighs.
2. Squeeze you are thighs inward to the slow count of five. Then, relax the muscles completely to the slow count of five.
3. Your goal is to hold each contraction for five seconds, to relax for five seconds and to complete 3-4 sets in each of the three exercise sessions per day.

Exercise #3 (Outer thighs/adduction exercises-- "the Belt")

1. Begin by placing a belt or elastic band around your knees which will provide resistance.
2. Squeeze your thighs outward to the slow count of five. Then, relax the muscles completely to the slow count of five.
3. Your goal is to hold each contraction for five seconds, to relax for five seconds and to complete 3-4 sets in each of the three exercise sessions per day.

TIPS

• When your pelvic floor muscles are very weak, you should begin by contracting the muscles for only 2-3 seconds. Begin doing what you can and continue faithfully. In a few weeks, you should be able to increase the amount of time you are able to hold the contraction and the number of exercise sets you are able to do. Your goal is to hold each contraction for five seconds, to relax for five seconds and to complete 3-4 sets in each of the three exercise sessions per day.
• If you are unsure that you are contracting the correct muscles, at your next exam, ask your urologist to help you identify the proper muscle contraction.
• Use daily activities such as eating meals, watching the news, waking up, going to bed, stopping at traffic lights, etc. as clues to do a few pelvic muscle exercises.

Exercise your pelvic muscles regularly for a lifetime to improve and maintain bladder control.