Exercises for a Weak Bladder

Weak bladders in women tend to be a result of hereditary or childbirth where weak bladders in males tend to be related to prostate problems. Although both men and women suffer from weak bladders, it is more common for women to suffer from this problem.

Basic Kegel Exercise

• Kegel exercises are the primary recognized method for strengthening the underlying muscles that support the bladder, in both males and females. Kegels are an internal exercise that targets the pelvic floor. To do a Kegel, contract and relax the pelvic floor muscles. Finding the correct muscle can be difficult.

  For women, the goal is to tighten and loosen the muscles in the vaginal shaft. Tightening the vagina improves sexual performance and gratification as well as bladder control. In men, the goal is to tighten and loosen the muscles in the penis. It's easiest for men to find these muscles during urination. The muscles required to completely stop the urine flow is the correct muscle. Like women, tightening and loosing this muscle strengthens it and improves incontinence in men.

  Kegel exercises need to be practiced about twenty times daily. Practicing Kegels at a red light while driving is a good way to get in your daily Kegels. Exercise duration should be increased as you continue on the therapy.Kegels should be continued even when symptoms improve.

Alternate Pelvic Floor Exercises for Women

• Stopping and starting the urine flow while urinating is another way to exercise the muscles that control the bladder for women. This is simply something done while sitting on the toilet but is very hard for someone to perform if the muscles are weak. However, controlling the flow will give someone suffering incontinence more control when the urgency is greatest. You should relax and tighten the muscles an equal number of times.

  Women can also exercise their pelvic floor by tightening the rectum as if trying to stop from passing gas. Alternatively, lie on your bed and put a finger in the vagina as if you're trying to stop urine from leaking out. This locates the pelvic muscles and they can then be exercised by tightening and loosening the muscles to strengthen them. Try to relax other muscles such as the stomach when performing this exercise.

Assisted Exercise Devices

• Women can also strengthen the pelvic floor with a number of assisted devices such as vagina weights that are used to train the pelvic floor muscles to hold a full bladder better. Vagina weights come in successive weights that can help the suffer identify and strengthen the pelvic floor muscles.