Strengthening Pelvic Muscles with Kegel Exercises

Improve stress incontinence by doing Kegel exercises. 
Many women feel overwhelmed when they are first diagnosed with incontinence. They feel that this condition will only limit them in their daily lives and that there is nothing that can be done to help them. This is not true. It is important if you are a woman dealing with stress incontinence, or a caregiver for a woman with stress incontinence, that you understand that there are ways that you can both manage and improve the problem. One of the most often overlooked methods of improving stress incontinence is doing Kegel exercises. 

Stress incontinence is when a person feels an overwhelming need to urinate and can often not make it to a bathroom before the bladder and the surrounding muscles release. Stress incontinence is brought on by a weakening of the pelvic muscles. This often occurs in women due to pregnancy and childbirth. Unfortunately, stress incontinence can even show up years later due to the trauma that the pelvic muscles undergo during pregnancy and childbirth. In addition, the hormonal changes that most women go through during menopause can also bring on stress incontinence. However, it is important to understand that stress incontinence can affect women of all ages and health status.

Anyone suffering from stress incontinence should immediately consult their medical professional. There are a number of different drugs and techniques that can help to both manage and improve stress incontinence. One of the most effective is doing Kegel exercises. When this exercise is done correctly it can be highly effective in reducing the severity of stress incontinence. It should be noted that it can also be effective in preventing stress incontinence. There are many benefits in doing Kegel exercises. Since Kegel exercises are fairly discreet you can do them while sitting at a desk, waiting in traffic or taking care of anything else during your day. They can be done with any additional equipment or supplies being needed. Simply learning the technique can help you if you suffer from with stress incontinence.

To begin doing the Kegel exercise you should first:

  • Locate the correct muscles-One of the easiest ways to do this is by stopping urination midstream When you can do this you have found the right muscles that you will while doing Kegel exercises. 
  • Practice the technique-Once you have found the correct muscles then you need to empty your bladder and proceed to doing the exercise. The first thing to do is to lie down on your back and then tighten your pelvic floor muscles. You will want to hold the contraction for 5 seconds and then release it for 5 seconds. At first you will need to maintain focus but with practice you can learn to do Kegels virtually anywhere. 
  • Keep up with it-Keep in mind that it takes time for Kegels to be effective in reducing stress incontinence. The key here is to be consistent in doing them. Aim for 10 repetitions 3 times a day. 
While you are learning to do Kegels and using them to help manage your stress incontinence it is important to have the right incontinence supplies as well. The Caregiver Partnership can help you determine which incontinence products will work the best for your specific needs in managing your stress incontinence or that of your loved one.

Help support this ad free blog by answering several questions about caregiving here. It will take just two minutes. 

Call us. We're here to help.

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 to learn more or call 1-800-985-1353.


Post a Comment