Exercises You Can Do to Help With Bladder Incontinence Problems

The body ages over time and many of the pelvic muscles are unable to hold in urine as well as they used to in the past. The muscles in the pelvis are necessary for proper digestion and they hold in the bowels when you sneeze, cough, run, or lift heavy objects. The best way to work on your incontinence issues is to strengthen your pelvic muscles. Here are a few pelvic exercises you can do that will strengthen your muscles and help you hold in urine and avoid having embarrassing moments.

Kegel exercises
These exercises need to be done 3 times a day in order to strengthen the muscles in the pelvic area. To perform Kegel exercises, sit on the toilet and try to stop the flow of urine as you are urinating. If you can do this, you are able to strengthen the right muscles in your pelvic area. However, this is not the only thing you need to do when you perform kegel exercises. You need to lay down on your back and contract your pelvic floor muscles. Hold this contraction for about 3 seconds and make sure you do this about 10 times to strengthen the muscles. As you hold the contractions for 10 seconds at a time, release them for another 10 seconds and do this at least 3 times a day. This will give you a chance to strengthen your pelvic muscles and to prevent the release of urine before you can get to a restroom.

Rectum exercises
Another exercise you can perform that will strengthen your pelvic muscles is to imagine that you are passing gas. You need to squeeze the muscles in your rectum that you would use to push out gas. You should feel a pull on your rectum as you push out the gas, which helps to strengthen your muscles. Perform this exercise the same way you do with the Kegel exercises as you need to repeat it 3 times a day about 10 times.

Lower abdominal exercises
The next exercise you need to do is to lay down on the floor and spread your legs apart. Relax your buttocks, legs, and thigh muscles and then tighten the muscles around your pelvic region. Squeeze these muscles for 10 seconds slowly and then squeeze the muscles rapidly for 10 seconds. Do this 5 times a day in order to strengthen the muscles in your pelvic region so you can try and improve their strength and flexibility. While doing this exercise, do not contract the muscles in the buttocks or the thighs as this will not provide you with a chance to focus entirely on your pelvic muscles.

Incontinence products
As you are working on strengthening your pelvic muscles and improving the problems you are having with incontinence, you will need to purchase some incontinence products like adult diapers. These products will save you from embarrassment when you are out in public and you are worried about leaking urine. To find the right type of adult diapers for your gender and age, use the incontinence product finder tool found here: http://www.caregiverpartnership.com/incontinence-product-finder. This tool makes it easy to find the right type of adult diapers that fit your body type. You don’t need to worry about a one-size-fits-all solution diaper; instead you can find diapers that are different for men and women.

Don’t let incontinence problems keep you from enjoying your life. Instead you need to take control over your problem and find adult diapers that will allow you to live your life again. The diapers and the exercises will give you control over your bladder control problems and this can give you a chance to enjoy social situations again.


About The CareGiver Partnership. The CareGiver Partnership helps caregivers and their loved ones with answers to their caregiving questions, including information about home health care products and supplies, from our Wisconsin-based team of Product Specialists who are all current or former caregivers. The company’s Web site provides the largest online library of resources on subjects most important to caregivers — from arthritis to assisted living, and Parkinson’s to prostate cancer — as well as access to more than 3,000 home care products for incontinence, skin care, mobility, home safety and daily living aids. The CareGiver Partnership was founded in 2004 by Lynn Wilson of Neenah, Wisc. Visit http://www.caregiverpartnership.com/ to learn more or call 1-800-985-1353.

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