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Pelvic Floor Exercises for Incontinence

The pelvic floor is made up of muscles formed like a sling that attach to the front, back and the sides of the pelvis. This group of muscles supports the bladder, the uterus, the prostate and the rectum, and coordination of these muscles helps control bladder function. When these muscles become weak or tight, coordination may be compromised and leakage or incontinence can occur.

  1. Locating Pelvic Floor Muscles

    • Exercising the pelvic floor muscles can help rebuild strength and coordination, preventing urine leakage.
      First you need to identify which muscles are your pelvic muscles so you can learn how to contract and relax them. When you urinate, try to stop the flow. If you succeed, then you have found your pelvic floor muscles. Another way is to insert a finger into your vagina and try to tighten the vaginal muscles around your finger. Your vagina should tighten and you should feel the pelvic floor move upward; then, as you relax, you should feel the pelvic floor move back down.

    Kegel Exercises

    • When you think you know which muscles are your pelvic floor muscles, you are ready to start exercising them. First empty your bladder; then in a sitting or lying position, contract your pelvic muscles, hold for three seconds and relax for three seconds. Repeat 10 times. When you feel you have mastered this procedure, increase the time to four seconds of contraction and relaxation and on up to 10 seconds of each. Make sure you are isolating the pelvic floor muscles and try to avoid flexing the muscles in the buttocks, thighs and abdomen.

    Results

    • Repeat the Kegel exercises three times a day. The more you do them, the easier they will become. You can do Kegel exercises while sitting in a car or in front of the computer at home. You should expect to see results in 8 to 12 weeks. The results may be dramatic or you may notice symptoms not getting any worse.

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