Pelvic Floor Exercise for Incontinence

Finding your pelvic floor muscles actually isn’t all that difficult. We use these muscles every day, yet probably think very little of it. Try these techniques to find your pelvic floor muscles, but remember not to use your stomach, back, or leg muscles. Naturally, if you’re having trouble, have a chat with your doctor, continence nurse advisor, or continence physiotherapist to determine the best method of treating your incontinence.

Pelvic Floor Exercises (also known as Kegel exercises), are vital to every person’s exercise routine and can be done discreetly anytime, anywhere. These exercises are important in increasing control over your bladder and bowel and strengthening your pelvic floor which supports your vagina, uterus, and bowel. That’s why keeping your pelvic floor in good working order is so valuable for women no matter what your age or stage of life.

If done properly and routinely, Kegel exercises can help to prevent leaking urine while you're pregnant and after your baby is born.

Kegel exercises should be a part of your antenatal classes, especially if it’s your first baby. If they’re not, ask your midwife about them during your next class.

Building up your pelvic floor muscles with Kegel exercises can:

• help support the extra weight of pregnancy
• shorten the second stage of labor, when pushing your baby out, and…
• heal the perineum (area between your anus and vagina) after birth by increasing blood flow to the area

Another great benefit of stronger pelvic floor muscles is that you will experience stronger more pleasurable orgasms, which lead to more satisfying sex life.

Kegel exercises are gentle, yet highly effective in treating a weak bladder and ultimately, bladder leakage. They can be done anywhere and at any time.

There are a couple of different types of Kegel exercises including:

• quick snatches — where the pelvic floor muscles are quickly tightened and then relaxed
• slow holds — where the pelvic floor muscles are tightened for 10 seconds before relaxing

For Kegel exercises to work best, make each squeeze of the pelvic floor muscles as tight as possible.

Kegel exercises can be done daily by following these four simple steps below.

STEP 1 — Sit, stand, or lie down with your legs slightly apart, your feet well supported on the floor, and relax your thighs, buttocks, and abdomen muscles.

STEP 2 — Squeeze and draw in the muscles around your back passage you will notice that your testis will lift at the same time. Hold these muscles as tightly as you can for a count of 5 and then relax.

STEP 3 — Try to complete Step 2 five times, you can give yourself a 10-second rest between each squeeze and hold if you need.

STEP 4 — Now squeeze and draw in the muscles around your back passage and your vagina at the same time. Lift them up inside. Hold them as tightly as you can and then immediately relax. These squeezes are known as snatches because they are done in quick succession. Now do 5 of these fast snatches.

STEP 5 — Repeat steps 5 times every day. Pair these exercises with your breakfast, morning drink, lunch, afternoon drink, and dinner. Do the Kegels just before you eat or drink, and reward yourself for completing these very quick exercises by starting your well-earned meal or drink.

Remember to: keep breathing, do not hold your breath during these exercises; only squeeze and lift; do not tighten your buttocks, and keep your thighs relaxed.

Kegel exercises can be done daily by following these four simple steps below.

STEP 1 — Sit, stand, or lie down with your legs slightly apart, your feet well supported on the floor, and relax your thighs, buttocks, and abdomen muscles.

STEP 2 — Squeeze and draw in the muscles around your back passage and your vagina at the same time. Lift them up inside. Hold them as tightly as you can for a count of 5 and then relax.

STEP 3 — Try to complete Step 2 five times, you can give yourself a 10-second rest between each squeeze and hold if you need.

STEP 4 — Squeeze and draw in the muscles around your back passage you will notice that your testis will lift at the same time. Hold them as tightly as you can and then immediately relax. These squeezes are known as snatches because they are done in quick succession. Now do 5 of these fast snatches.

STEP 5 — Repeat steps 5 times every day. Pair these exercises with your breakfast, morning drink, lunch, afternoon drink, and dinner. Do the Kegels just before you eat or drink, and reward yourself for completing these very quick exercises by starting your well-earned meal or drink.

Remember to: keep breathing, do not hold your breath during these exercises; only squeeze and lift; do not tighten your buttocks, and keep your thighs relaxed.

• Improving your control over bladder and bowel function
• Reducing the risk of Prolapse
• Better recovery from childbirth and surgery
• Increased sexual sensation and orgasmic potential
• An increase in social confidence and quality of life

• Better recovery after prostate surgery
• Improved control over bladder and bowel function
• Increased sexual sensation and orgasmic potential
• An increase in social confidence and quality of life

Remember, good tight squeezes are the order of the day. If you don’t see a change in symptoms after 3 months, ask for help from your doctor. The Kegel exercises described above are, like most exercises, only beneficial if done correctly.

This widely used technique strengthens and enhances the bladder’s ability to hold more urine and stop it from being ‘over-reactive. The aim of bladder training is to gradually increase the amount of time between your visits to the bathroom and to reduce the risk of you falling or tripping as you rush.

If you need to use the bathroom every hour, try holding on for an extra minute or so. Use your Pelvic Floor Muscles to tighten and lift your bladder and close the urethra. In addition to this tightening, some women find it helps to sit down on a closed fist and men find squeezing the shaft of their penis firmly helps distract the urgent feeling. Once that urgent feeling has passed then you can then make your way to the toilet.

Another method is to use a form of mental distraction, say to yourself I will just check the mailbox, or I need to hang this dress up first. Again, use your Pelvic Floor Muscles to tighten and lift your bladder and close the urethra as you distract your thoughts from that urgent feeling. As you become more apt at reducing the feeling of urgency you can then add an extra few minutes before you go to the toilet. The longer the interval you can achieve between feeling the urge to urinate and going to the toilet, the greater your bladder’s capacity and your confidence will become.

It is important that you consult with your doctor, a continence physiotherapist, or a nurse advisor to check that you can fully empty your bladder each time you pass urine.

“This content should not substitute medical advice from your personal healthcare provider. Please consult your healthcare provider for recommendations/diagnosis or treatment.”

Sources

Thom DH, Rortveit G. Prevalence of postpartum urinary incontinence: a systematic review. Acta Obstet Gynecol Scand. 2010 Dec;89(12):1511-22. doi: 10.3109/00016349.2010.526188. Epub 2010 Nov 5. PMID: 21050146. [online] Available at: https://pubmed.ncbi.nlm.nih.gov/21050146/ (nih.gov) [Accessed 7 Dec, 2022].

urologyhealth.org, (2022). What are Pelvic Floor Muscle (Kegel) Exercises? [online] Available at: https://www.urologyhealth.org/urology-a-z/p/pelvic-floor-muscles. Accessed 7 Dec, 2022].

InformedHealth.org [Internet]. Cologne, Germany: Institute for Quality and Efficiency in Health Care (IQWiG); 2006-. Bladder training. 2013 Nov 12 [Updated 2016 Dec 30]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK279430/ [Accessed 7 Dec, 2022].