Kegel Exercises for the Bladder

Bladder problems are common in older women and women of childbearing age, particularly those who have given birth. According to ACOG (The American College of Obstetricians and Gynecologists) almost all women experience urinary incontinence at some point in their lives, while severe leakage only occurs in about 10% of women. Medications and surgery are invasive and have potential side effects. Kegel exercises are an effective option for mild bladder issues and are simple to do.

Expert Insight

• Kegel exercises improve bladder control problems in 40 to 75 percent of women who do them on a regular basis, the ACOG says.

Cystocele

• Kegels can also lift a mild cystocele---or bladder prolapse---if performed routinely.

Identifying the Muscles

• Identify the pubococcygeal muscle by stopping and starting the flow of urine. Do this only to get a feel for the correct muscles---doing it too often during urination can cause a urinary tract infection.

How to Kegel

• Tighten the pubococcygeal muscle in sets of 10 reps, three sets per day. Hold each rep for three seconds then rest for three seconds.

Time Frame

• Gradually increase the length of the Kegel, keeping the rest times equal to the amount of time you perform the Kegel exercise; for example, build up to holding for 10 seconds then resting for 10 seconds.

Considerations

• Accessories may be used to increase the effectiveness of Kegel exercises for the bladder---including Ben Wa balls or a pessary, a small tampon-like device that supports the pelvic organs.