Pelvic Exercises To Control Your Bladder
Work it out.
Pelvic Floor Muscle Exercises (Kegels) are exercises that strengthen the muscles of the pelvic floor. Regular, effective exercises of the pelvic floor can help prevent urinary and stool leakage and improve prolapse symptoms.
Am I doing them right?
About 50% of women do not do these muscle exercises correctly.
Imagine you are going to pass gas and squeeze the muscles you would use to stop gas from coming out.
When lying or sitting place a finger inside the vagina and practice this contraction- if your finger feels the tightening and upward you are doing it correctly.
You should not be squeezing your buttock when you do these exercises.
Workout Plan (Based on the AUGS Patient Handout)
Start by contracting your pelvic floor for 3 seconds then relax for 3 seconds.
Repeat this 10 times and do this exercise 3 times a day for a total of 30 contractions a day.
Be sure to relax between contractions and start by doing the exercises sitting or lying down.
The most important factor in doing exercises is being consistent. Use an alarm on your phone, a kegel phone app, or do them everytime you see a red light when you’re driving.
