Pelvic Floor Exercises: A Natural Way to Tackle Bladder Issues
Pelvic Floor Exercises: A Natural Way to Tackle Bladder Issues
Strengthen Your Bladder Control
Pelvic floor exercises, also known as Kegel exercises, are a simple yet effective way to improve bladder control. They can help with various types of urinary incontinence, including urgency and stress incontinence.
Contents
- How Pelvic Floor Exercises Work
- Doing the Exercises Correctly
- Benefits Beyond Bladder Control
- When to Seek Help
How Pelvic Floor Exercises Work
These exercises target the muscles that support your bladder, urethra, and other pelvic organs. By strengthening these muscles, you can improve your ability to hold urine and resist sudden urges. It's like giving your bladder a natural support system.
Doing the Exercises Correctly
To do a Kegel, imagine you're trying to stop the flow of urine. Squeeze those muscles for 5-10 seconds, then relax. Repeat this 10-15 times, 3 times a day. It's important to isolate the right muscles and not tense your abdomen, thighs, or buttocks.
Benefits Beyond Bladder Control
While primarily used for bladder issues, pelvic floor exercises can also improve sexual function and help support pelvic organs. They're safe, free, and can be done anywhere without special equipment. Many people see improvement in 3-6 weeks with consistent practice.
When to Seek Help
If you're unsure if you're doing the exercises correctly, or if you don't see improvement after several weeks, consider seeing a pelvic floor physical therapist. They can provide personalized guidance and ensure you're targeting the right muscles.
FAQs
Can men do pelvic floor exercises?
Yes, these exercises are beneficial for men too, especially after prostate surgery.
How often should I do them?
Aim for 3 sets of 10-15 repetitions daily for best results.
Will they help with all types of incontinence?
They're most effective for stress and mixed incontinence, but can help with urgency too.
Can I overdo these exercises?
It's rare, but possible. Stick to the recommended amount to avoid muscle fatigue.
How long until I see results?
Most people notice improvement in 3-6 weeks with consistent practice.
A Simple Step Towards Better Bladder Health
Pelvic floor exercises are a powerful, non-invasive tool for improving bladder control and overall pelvic health.
Additional References
- Dumoulin C, et al. Pelvic floor muscle training versus no treatment, or inactive control treatments, for urinary incontinence in women. Cochrane Database Syst Rev. 2018;10:CD005654.
- Fitz FF, et al. Pelvic floor muscle training for female stress urinary incontinence: a randomised control trial comparing home and outpatient training. Int Urogynecol J. 2020;31:989.
This article has been reviewed for accuracy by one of the licensed medical doctors working for Doctronic.