close up of a woman holding her crotch indicating she needs to pee

Best Pelvic Floor Exercise

Bladder leakage is not a problem you have to live with. In fact, did you know simple exercises can help with your bladder issues!

The pelvic floor acts like a hammock that supports the bladder, bowel and uterus. After childbirth or as you get older, the pelvic floor can weaken, and you may experience bladder leakage or incontinence. When it comes to your workout routine, exercises that strengthen your pelvic muscles probably aren’t on your list, but they should be!

When the muscles located in pelvic floor contract, the organs are lifted and the opening to the urethra is tightened. (The urethra is the small tube that allows urine to exit your body.) As you train the muscles, the weakened pelvic floor becomes stronger. The result is reduced risk of incontinence, and it can also boost your core strength.

You’ve likely heard of ‘Kegels,’ which are the exercises that work by isolating and strengthening the pelvic floor muscles. You might benefit from Kegel exercises if you leak a few drops of urine when you sneeze or cough (stress incontinence) or have a strong, sudden urge to urinate with bladder leakage (urinary incontinence).

To get started you need to identify the pelvic floor muscles. The next time you go to pee, stop your urination in midstream. If you succeed, you’ve found the right muscles. Start by tightening your pelvic floor and hold the contraction for ten seconds and then relax for 10 seconds. You should repeat for 10 repetitions at least three times a day and be careful not to flex the abdomen. You can do these exercises discreetly anytime and anywhere. If you’re having trouble doing the exercises, don’t be embarrassed to ask for help. Our urologists at Arkansas Urology can help you learn to isolate and exercise the correct muscles. Contact us today!

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