Kegel exercises for treating urinary incontinence
Kegel exercises are known to strengthen the pelvic muscles, which support bladder functions. Kegel exercises can be useful for both men and women experiencing urinary incontinence.
Kegel exercises can be especially helpful in treating stress incontinence, which is urine loss due to unexpected or sudden pressure on the bladder. These exercises may also help in managing urge incontinence, which is the sudden need to empty the bladder; resulting in the passing of urine. When done regularly, Kegel exercises can be beneficial to include in your bladder control treatment plan.
Steps to perform kegel exercises
Kegel exercises involve simple steps that you can do anywhere and anytime.
- First, identify the right muscles to use for Kegel exercises. For this, try to stop your urine flow once or twice. The muscles that you use for this is the same you need for Kegel.
- Now, contract these pelvic muscles for 2-5 seconds and then release them. Begin by doing 5-10 repetitions in a day.
- Once you are comfortable with it, attempt to hold each contraction for 10 seconds at least. Also, increase the repetitions; try to do at least 10 repetitions three times in a day.
Benefits of kegel exercises in treating urinary incontinence
Pelvic floor muscles can become weak due to pregnancy, childbirth, menopause or any other reason. It is the pelvic muscles that hold the urethra and bladder in proper position. With weak pelvic muscles, you can lose control of the bladder and experience stress incontinence (urinary incontinence due to sudden pressure on the bladder).
- You can perform Kegel exercises to help your pelvic muscles regain strength after pregnancy and childbirth. These exercises are excellent in helping an individual with bladder problems without requiring long-term bladder control treatment.
- You can also practice Kegel to keep your pelvic muscles healthy. Even if you don’t experience any urinary incontinence, you can do kegel exercises to minimize your risks of bladder problems after menopause and in old age.
- An enlarged prostate can weaken the bladder and cause urinary incontinence. Men can do Kegel in addition to their bladder control treatment.
Talk to your doctor about including Kegel in your bladder control treatment plan.