Kegel Exercises

There are two types of exercises you need to do. Doing both types of exercises is the best way to help improve your bladder control.

The first exercise, type 1, works on the holding ability of the muscles (building a strong dam to hold back urine). It is done by slowly tightening, lifting, and drawing in the pelvic floor muscles and holding them to a count of five. At first, you will probably notice that the muscles do not want to stay contracted or tightened very long. If you feel the contraction letting go, just retighten the muscles. In a week or two, you will probably notice an improvement in the control and holding power of the contractions. In fact, in the beginning, you may only be able to hold the contraction for 1-2 seconds. Concentrate on lifting the muscles and holding the contraction while progressing slowly over a period of weeks to a goal of 10-seconds. Rest for 10 seconds between each contraction.

The second exercise, Type 2, is a quick contraction. The muscles are quickly tightened, lifted up, and let go. This works the muscles that quickly shut off the flow of urine (like a faucet) to help prevent accidents.

If you have any questions or difficulties with these exercises, talk to us at La Bella Vita Health and Wellness. Other behavioral treatments include biofeedback training to help isolate and use the correct muscles, and electrical stimulation of the muscles that may help with your exercise efforts. Sometimes a combination of all or some of these techniques is most helpful in managing and improving your incontinence.