Weak bladder exercises. Overactive Bladder in Women: Effective Exercises and Management Techniques
What are the best exercises for women with overactive bladder. How can Kegel exercises help improve bladder control. What is bladder training and how does it work. How can electrical stimulation and vaginal cones strengthen pelvic floor muscles. Why are OAB exercises important for women’s health.
Understanding Overactive Bladder (OAB) in Women
Overactive bladder (OAB) is a common condition that affects many women, causing frequent urges to urinate, incontinence, and disruption to daily activities. While it can be uncomfortable and embarrassing, there are several effective exercises and techniques that can help manage OAB symptoms and improve quality of life.
The Power of Kegel Exercises for Bladder Control
Kegel exercises are widely recognized as one of the most effective methods for strengthening pelvic floor muscles and improving bladder control. But how exactly do you perform these exercises?
How to Perform Kegel Exercises
To perform Kegel exercises:
- Identify the correct muscles by stopping urination mid-stream
- Squeeze these muscles for 3 seconds
- Gradually build up to 3 sets of 10 repetitions daily
Is there a way to ensure you’re doing Kegel exercises correctly? Yes, a technique called biofeedback can help. During biofeedback sessions, a healthcare professional uses computer graphs and audio cues to identify which muscles you’re contracting, ensuring you’re targeting the right muscles for maximum effectiveness.
Bladder Training: A Powerful Technique for OAB Management
Bladder training is another crucial technique for managing OAB symptoms. This method aims to increase the amount of urine your bladder can hold, ultimately reducing the frequency of bathroom visits.
Steps for Effective Bladder Training
- Determine your average urination frequency
- Gradually extend the time between bathroom visits
- Practice holding urine for longer periods, even if uncomfortable
- Aim to increase bladder capacity over several weeks
Can bladder training really make a difference? Many women find that with consistent practice, they can significantly extend the time between bathroom visits, leading to improved bladder control and less disruption to daily activities.
Electrical Stimulation: A Modern Approach to Bladder Control
Electrical stimulation is an innovative treatment option that can help strengthen bladder muscles and improve control. This technique involves delivering electrical impulses to the bladder, stimulating muscle contractions and enhancing overall strength.
The Process of Electrical Stimulation
During electrical stimulation treatment:
- A temporary wire or implanted electrode is used
- Electrical impulses are sent to the bladder
- These impulses cause bladder muscles to contract
- Over time, this strengthens the muscles
While it may sound intimidating, many women find electrical stimulation to be a comfortable and effective treatment option for OAB.
Vaginal Cones: Weight Training for Your Pelvic Floor
Vaginal cones offer a unique approach to strengthening pelvic floor muscles. These cone-shaped devices act as weights, providing resistance training for the muscles responsible for bladder control.
How to Use Vaginal Cones
To use vaginal cones:
- Insert a cone into the vagina
- Use pelvic floor muscles to lift and hold the cone
- Start with lighter cones and progress to heavier ones
- Practice regularly to strengthen pelvic floor muscles
Are vaginal cones suitable for everyone? While many women find them effective, it’s essential to consult with a healthcare provider before starting any new treatment regimen.
The Importance of OAB Exercises in Women’s Health
Incorporating OAB exercises into your daily routine can have numerous benefits beyond just improving bladder control. These exercises can:
- Reduce the risk of embarrassing accidents
- Improve sleep quality by reducing nighttime urges
- Enhance overall quality of life
- Boost confidence and emotional well-being
By consistently practicing these exercises, many women experience significant improvements in their OAB symptoms and overall pelvic health.
Combining Exercises with Other Treatment Options
While exercises can be highly effective in managing OAB, some women may benefit from a combination of approaches. Your healthcare provider might recommend combining exercises with:
- Medications to relax bladder muscles
- Dietary modifications to reduce bladder irritants
- Behavioral therapies
- Advanced treatments like Botox injections or nerve stimulation
A comprehensive treatment plan tailored to your specific needs can often yield the best results in managing OAB symptoms.
Overcoming Challenges in OAB Management
Managing OAB can sometimes feel overwhelming, but it’s important to remember that improvement is possible with dedication and the right approach. Some strategies to overcome common challenges include:
- Setting realistic goals and expectations
- Tracking progress to stay motivated
- Seeking support from healthcare providers or support groups
- Being patient and persistent with exercises and treatments
Remember, every woman’s journey with OAB is unique, and what works for one person may not work for another. It’s crucial to work closely with your healthcare provider to find the most effective management plan for your individual needs.
The Role of Lifestyle Changes in OAB Management
In addition to exercises and medical treatments, certain lifestyle changes can significantly impact OAB symptoms. Consider incorporating the following into your daily routine:
- Maintaining a healthy weight
- Staying hydrated while avoiding bladder irritants like caffeine and alcohol
- Practicing stress-reduction techniques like meditation or yoga
- Wearing comfortable, breathable clothing
These lifestyle modifications, when combined with targeted exercises and treatments, can create a comprehensive approach to managing OAB.
The Importance of Regular Check-ups
Regular follow-ups with your healthcare provider are crucial in managing OAB effectively. These check-ups allow for:
- Monitoring progress and adjusting treatment plans as needed
- Addressing any new concerns or symptoms
- Exploring advanced treatment options if initial approaches are not sufficient
- Ensuring overall pelvic health and well-being
By maintaining open communication with your healthcare provider, you can ensure that your OAB management plan remains effective and tailored to your changing needs.
Exploring Emerging Treatments for OAB
As research in the field of urogynecology continues to advance, new treatments for OAB are emerging. Some promising areas of research include:
- Gene therapy to improve bladder muscle function
- Advanced neuromodulation techniques
- Stem cell therapies for bladder regeneration
- Novel pharmaceutical approaches targeting specific bladder receptors
While many of these treatments are still in the experimental stages, they offer hope for even more effective OAB management in the future.
The Psychological Impact of OAB
It’s important to acknowledge that OAB can have significant psychological effects on women. Many experience:
- Anxiety about finding bathrooms in public
- Embarrassment about potential accidents
- Social isolation due to fear of symptoms
- Decreased self-esteem and body image issues
Addressing these psychological aspects is crucial for comprehensive OAB management. Consider seeking support from a mental health professional who specializes in chronic health conditions to develop coping strategies and improve overall well-being.
OAB and Sexual Health
OAB can significantly impact a woman’s sexual health and intimacy. Some common concerns include:
- Fear of leakage during sexual activity
- Decreased libido due to anxiety about symptoms
- Discomfort or pain during intercourse
- Relationship strain due to OAB-related issues
Open communication with partners and healthcare providers about these concerns is essential. Many women find that as their OAB symptoms improve through exercises and treatments, their sexual health and satisfaction also enhance.
The Role of Diet in OAB Management
Diet plays a crucial role in managing OAB symptoms. Certain foods and beverages can irritate the bladder and exacerbate symptoms. Consider the following dietary tips:
- Limit caffeine, alcohol, and carbonated beverages
- Reduce intake of spicy and acidic foods
- Stay hydrated with water, but avoid excessive fluid intake before bedtime
- Consider keeping a food diary to identify personal trigger foods
Working with a nutritionist or dietitian can help create a bladder-friendly diet plan that also meets your overall nutritional needs.
OAB and Aging: What to Expect
While OAB can affect women of all ages, its prevalence tends to increase with age. As women enter perimenopause and menopause, hormonal changes can impact bladder function. However, it’s important to note that:
- OAB is not an inevitable part of aging
- Many effective treatments exist for older women
- Maintaining overall health can help prevent or manage OAB symptoms
- Regular pelvic floor exercises become even more crucial with age
By staying proactive about pelvic health and seeking treatment early, women can effectively manage OAB symptoms throughout their lives.
The Future of OAB Management
As research in urogynecology continues to advance, the future of OAB management looks promising. Some areas of ongoing research include:
- Personalized medicine approaches based on genetic profiles
- Advanced biofeedback technologies for more effective pelvic floor training
- Minimally invasive surgical techniques for severe cases
- Integration of artificial intelligence in treatment planning and monitoring
These advancements offer hope for even more effective and tailored OAB management strategies in the coming years.
Empowering Women Through Education and Support
Education and support play crucial roles in effective OAB management. Women who are well-informed about their condition and have access to support systems often experience better outcomes. Consider the following resources:
- Patient education programs offered by healthcare providers
- Online support groups and forums for women with OAB
- Educational materials from reputable health organizations
- Local support groups or workshops focused on pelvic health
By staying informed and connected, women with OAB can feel more empowered in managing their condition and improving their quality of life.
5 Best Exercises for Women with an Overactive Bladder
5 Best Exercises for Women with an Overactive Bladder
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Medically reviewed by Peggy Pletcher, M.
S., R.D., L.D., CDE — By The Healthline Editorial Team — Updated on March 9, 2023
If you experience bladder leakage, therapies and exercises can help strengthen your bladder muscles and improve your bladder control. This can include Kegel exercises and bladder training.
Let’s face it: an overactive bladder (OAB) can be very inconvenient. It’s uncomfortable. It sends you searching for the bathroom more often than you’d like. It interrupts your activities. It may lead to episodes of incontinence and feelings of embarrassment.
But what if a few simple exercises could help you overcome your OAB symptoms? Check out our tips to help treat this condition.
To help treat OAB, try adding Kegel exercises to your daily routine. Kegel repetitions can strengthen your bladder muscles and improve your bladder control.
To perform Kegel exercises, simply squeeze the muscles of your pelvic floor. If you’re unsure how to isolate these muscles, stop urinating mid-stream the next time you go to the bathroom.
The muscles you use to cut off your urine are the same ones you should tighten during Kegel exercises.
The National Institute of Diabetes and Digestive and Kidney Diseases(NIDDKD) recommends holding each “squeeze” for three seconds. Gradually build up to three sets of 10 repetitions every day.
A technique called biofeedback can help you do Kegel exercises more effectively. In biofeedback, your doctor uses computer graphs and audio cues to identify which muscles you’re contracting during Kegel exercises. If you’re contracting the wrong muscles, your doctor will help you find and engage the right ones for better results.
Bladder training can also help OAB symptoms. This exercise trains your bladder to hold more urine before you empty it. When your bladder can hold more urine, you can wait longer between bathroom visits.
First, determine how often you urinate in an average day. After you’ve identified this baseline, train your bladder to hold more urine by waiting as long as possible between bathroom breaks, even if it’s uncomfortable.
After several weeks of practice, you should be able to extend the time between your bathroom visits.
Electrical stimulation may also help you gain control of your bladder.
In this treatment, a temporary wire or implanted electrode is used to deliver electrical impulses to your bladder. These signals cause your bladder muscles to contract, which can help strengthen the muscles over time.
Vaginal cones act as a weight-training tool for your pelvic floor muscles.
To start, place a cone inside your vagina. Use your pelvic floor muscles to lift it. After you can hold lighter cones without discomfort, you can train your muscles to lift heavier cones. Your pelvic floor muscles will strengthen throughout this process.
There are many reasons to add OAB exercises to your daily routine. Kegel exercises and other bladder-strengthening activities can help you gain control of your bladder, reduce your symptoms, and avoid potentially embarrassing accidents. They may also lower your risk of associated complications, such as disrupted sleep and emotional distress.
If you still struggle to control your bladder after trying these exercises, talk to your doctor. They may encourage you to combine these techniques with medication or other treatments.
Last medically reviewed on November 8, 2016
How we reviewed this article:
Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.
- Biofeedback for incontinence. (n.d.). Retrieved from
ucsfhealth.org/education/biofeedback_for_incontinence/ - Kegel exercise tips. (2014, April). Retrieved from
niddk.nih.gov/health-information/health-topics/urologic-disease/urinary-incontinence-women/Pages/insertC.aspx - Mayo Clinic Staff. (2014, September 28). Overactive bladder
mayoclinic.org/diseases-conditions/overactive-bladder/basics/definition/con-20027632 - OAB: Frequently asked questions.
(n.d.). Retrieved from
nafc.org/oabfaq
(n.d.). Retrieved from Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.
Current Version
Mar 9, 2023
Written By
The Healthline Editorial Team
Edited By
Austin Anaya
Copy Edited By
Copy Editors
Nov 8, 2016
Medically Reviewed By
Peggy Pletcher, MS, RD, LD, CDE
Share this article
Medically reviewed by Peggy Pletcher, M.S., R.D., L.D., CDE — By The Healthline Editorial Team — Updated on March 9, 2023
Overactive Bladder (OAB) Complications
What Are the Best Medications for an Overactive Bladder?
Overactive Bladder Causes
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- Overactive Bladder (OAB) Complications
Medically reviewed by Alana Biggers, M.D., MPH
Overactive bladder complications can range from the physical to the psychological.
Learn about 9 complications and effective treatment options.READ MORE
- How Does Menopause Affect OAB?
Medically reviewed by Kimberly Dishman, MSN, WHNP-BC, RNC-OB
Menopause raises your risk of overactive bladder (OAB). Learn about the link between these conditions and how you manage your symptoms.
READ MORE
- What Are the Best Medications for an Overactive Bladder?
Medically reviewed by Alan Carter, Pharm.D.
Some people need drugs to treat symptoms of overactive bladder. Weigh your options, and check out which treatment may be right for you.
READ MORE
Learn about 9 complications and effective treatment options.5 Best Exercises for Women with an Overactive Bladder
5 Best Exercises for Women with an Overactive Bladder
- Health Conditions
- Featured
- Breast Cancer
- IBD
- Migraine
- Multiple Sclerosis (MS)
- Rheumatoid Arthritis
- Type 2 Diabetes
- Articles
- Acid Reflux
- ADHD
- Allergies
- Alzheimer’s & Dementia
- Bipolar Disorder
- Cancer
- Crohn’s Disease
- Chronic Pain
- Cold & Flu
- COPD
- Depression
- Fibromyalgia
- Heart Disease
- High Cholesterol
- HIV
- Hypertension
- IPF
- Osteoarthritis
- Psoriasis
- Skin Disorders and Care
- STDs
- Featured
- Discover
- Wellness Topics
- Nutrition
- Fitness
- Skin Care
- Sexual Health
- Women’s Health
- Mental Well-Being
- Sleep
- Product Reviews
- Vitamins & Supplements
- Sleep
- Mental Health
- Nutrition
- At-Home Testing
- CBD
- Men’s Health
- Original Series
- Fresh Food Fast
- Diagnosis Diaries
- You’re Not Alone
- Present Tense
- Video Series
- Youth in Focus
- Healthy Harvest
- No More Silence
- Future of Health
- Wellness Topics
- Plan
- Health Challenges
- Mindful Eating
- Sugar Savvy
- Move Your Body
- Gut Health
- Mood Foods
- Align Your Spine
- Find Care
- Primary Care
- Mental Health
- OB-GYN
- Dermatologists
- Neurologists
- Cardiologists
- Orthopedists
- Lifestyle Quizzes
- Weight Management
- Am I Depressed? A Quiz for Teens
- Are You a Workaholic?
- How Well Do You Sleep?
- Tools & Resources
- Health News
- Find a Diet
- Find Healthy Snacks
- Drugs A-Z
- Health A-Z
- Health Challenges
- Connect
- Breast Cancer
- Inflammatory Bowel Disease
- Psoriatic Arthritis
- Migraine
- Multiple Sclerosis
- Psoriasis
Medically reviewed by Peggy Pletcher, M.
S., R.D., L.D., CDE — By The Healthline Editorial Team — Updated on March 9, 2023
If you experience bladder leakage, therapies and exercises can help strengthen your bladder muscles and improve your bladder control. This can include Kegel exercises and bladder training.
Let’s face it: an overactive bladder (OAB) can be very inconvenient. It’s uncomfortable. It sends you searching for the bathroom more often than you’d like. It interrupts your activities. It may lead to episodes of incontinence and feelings of embarrassment.
But what if a few simple exercises could help you overcome your OAB symptoms? Check out our tips to help treat this condition.
To help treat OAB, try adding Kegel exercises to your daily routine. Kegel repetitions can strengthen your bladder muscles and improve your bladder control.
To perform Kegel exercises, simply squeeze the muscles of your pelvic floor. If you’re unsure how to isolate these muscles, stop urinating mid-stream the next time you go to the bathroom.
The muscles you use to cut off your urine are the same ones you should tighten during Kegel exercises.
The National Institute of Diabetes and Digestive and Kidney Diseases(NIDDKD) recommends holding each “squeeze” for three seconds. Gradually build up to three sets of 10 repetitions every day.
A technique called biofeedback can help you do Kegel exercises more effectively. In biofeedback, your doctor uses computer graphs and audio cues to identify which muscles you’re contracting during Kegel exercises. If you’re contracting the wrong muscles, your doctor will help you find and engage the right ones for better results.
Bladder training can also help OAB symptoms. This exercise trains your bladder to hold more urine before you empty it. When your bladder can hold more urine, you can wait longer between bathroom visits.
First, determine how often you urinate in an average day. After you’ve identified this baseline, train your bladder to hold more urine by waiting as long as possible between bathroom breaks, even if it’s uncomfortable.
After several weeks of practice, you should be able to extend the time between your bathroom visits.
Electrical stimulation may also help you gain control of your bladder.
In this treatment, a temporary wire or implanted electrode is used to deliver electrical impulses to your bladder. These signals cause your bladder muscles to contract, which can help strengthen the muscles over time.
Vaginal cones act as a weight-training tool for your pelvic floor muscles.
To start, place a cone inside your vagina. Use your pelvic floor muscles to lift it. After you can hold lighter cones without discomfort, you can train your muscles to lift heavier cones. Your pelvic floor muscles will strengthen throughout this process.
There are many reasons to add OAB exercises to your daily routine. Kegel exercises and other bladder-strengthening activities can help you gain control of your bladder, reduce your symptoms, and avoid potentially embarrassing accidents. They may also lower your risk of associated complications, such as disrupted sleep and emotional distress.
If you still struggle to control your bladder after trying these exercises, talk to your doctor. They may encourage you to combine these techniques with medication or other treatments.
Last medically reviewed on November 8, 2016
How we reviewed this article:
Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.
- Biofeedback for incontinence. (n.d.). Retrieved from
ucsfhealth.org/education/biofeedback_for_incontinence/ - Kegel exercise tips. (2014, April). Retrieved from
niddk.nih.gov/health-information/health-topics/urologic-disease/urinary-incontinence-women/Pages/insertC.aspx - Mayo Clinic Staff. (2014, September 28). Overactive bladder
mayoclinic.org/diseases-conditions/overactive-bladder/basics/definition/con-20027632 - OAB: Frequently asked questions. (n.d.). Retrieved from
nafc.org/oabfaq
(n.d.). Retrieved from Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.
Current Version
Mar 9, 2023
Written By
The Healthline Editorial Team
Edited By
Austin Anaya
Copy Edited By
Copy Editors
Nov 8, 2016
Medically Reviewed By
Peggy Pletcher, MS, RD, LD, CDE
Share this article
Medically reviewed by Peggy Pletcher, M.S., R.D., L.D., CDE — By The Healthline Editorial Team — Updated on March 9, 2023
Overactive Bladder (OAB) Complications
What Are the Best Medications for an Overactive Bladder?
Overactive Bladder Causes
- View all
Read this next
- Overactive Bladder (OAB) Complications
Medically reviewed by Alana Biggers, M.D., MPH
Overactive bladder complications can range from the physical to the psychological.
Learn about 9 complications and effective treatment options.READ MORE
- How Does Menopause Affect OAB?
Medically reviewed by Kimberly Dishman, MSN, WHNP-BC, RNC-OB
Menopause raises your risk of overactive bladder (OAB). Learn about the link between these conditions and how you manage your symptoms.
READ MORE
- What Are the Best Medications for an Overactive Bladder?
Medically reviewed by Alan Carter, Pharm.D.
Some people need drugs to treat symptoms of overactive bladder. Weigh your options, and check out which treatment may be right for you.
READ MORE
Learn about 9 complications and effective treatment options.Urinary incontinence in women – exercises and gymnastics
The main method of non-drug relief of mild forms of stress urinary incontinence is therapeutic exercises. Significant improvements in the condition are observed in more than 60% of women who are constantly engaged in exercises aimed at supporting and strengthening the musculo-ligamentous complex of the pelvic region.
To achieve real positive results, classes must be carried out regularly without long breaks.
Types of restorative exercises
A set of exercises for urinary incontinence in women is prescribed by the attending physician, based on the results of the tests and the capabilities of the patients in each individual case. Therapeutic physical education has practically no contraindications and is able to give the first results after a few weeks of classes. Physical exercises are prescribed with caution only in cases of acute urological and gynecological diseases. To eliminate the main symptoms of spontaneous urination, the following methods can be used:
- Kegel exercises;
- Classical gymnastics for urinary incontinence in women;
- Yoga;
- Complex exercises for individual courses.
The latest technique contains all types of therapeutic exercises that must be performed in courses prescribed by a doctor.
Classical gymnastics
Classical gymnastics for urinary incontinence uses a number of exercises for the muscles of the small pelvis, back muscles, hip adductors, abdominals and general developmental training.
When a training course is drawn up, sharp loads with a rapidly changing body position, exercises that provide for static muscle tension and breath holding are excluded. Jumping, hanging, jumping and stretching are also prohibited.
With spontaneous urination of the urgent type and with complete incontinence, gymnastics provides for starting positions – lying on your side, on your stomach or on your back. Then, as the condition improves, you can move on to sitting and standing exercises. If the symptoms of spontaneous urination increase even with a smooth transition from the lying position of the body to the standing position, it is also necessary to use the original lying positions for a long time.
Classical exercises for urinary incontinence in women will also be useful for other concomitant diseases, such as prolapse of the uterus or vagina.
Kegel Method
Kegel exercises have been scientifically proven to be very effective in strengthening the pelvic muscles.
It is widely used for various types of urinary incontinence, as well as for prolapse of the pelvic organs. The technique is especially effective in the prevention of stress incontinence in pregnant women. The Kegel complex includes training the muscles of the lower abdominal cavity and intimate muscles. The technique includes exercises that imitate urination, a gradual contraction from the bottom to the top, pulling up and pushing out the muscles of the small pelvis.
Kegel exercises for urinary incontinence in women can be performed anywhere, as they are mostly invisible to others. The fairer sex, suffering from weakened muscles of the pelvic region, should perform such exercises constantly.
Yoga practice
Many women find it effective for urinary incontinence and yoga practices. The most effective yoga asanas are uddiyana bandha, mula bandha, varjroli mudra and naukasana. The purpose of performing certain yoga poses should be agreed with the attending physician and yoga practitioner.
As a rule, exercises are prescribed for a course of several weeks to be performed 2-3 times a day.
Gymnastics for the muscles of the small pelvic floor – “Center for Perinatal Health”
At first, the exercises may be difficult, since in a significant part of men the muscles of the perineum are not developed at all, and with age they become even weaker. And perhaps when you first do this exercise, you will involuntarily strain your whole body just to tighten and tighten the muscles of the perineum just a little bit. For beginners, this is normal. Do not expect that you will learn to control the muscles of the perineum immediately, in one day. As with any exercise, be consistent, be patient, and keep practicing. And you will certainly achieve results!
Exercise 1. Sit in any position that is comfortable for you. Close your eyes, relax your whole body, breathe evenly and calmly. Slowly squeeze the anal sphincter, hold the tension for 2-3 seconds, then relax these muscles for a few seconds.
Repeat the whole cycle again: compression – relaxation . Please note that the exercise must be performed slowly and smoothly. Perform contraction and relaxation 20-25 times. Then relax completely for 1 minute and proceed to the second exercise.
Exercise 2. Take a deep breath. While inhaling, gently contract the sphincter. Hold your breath for 10-15 seconds, and all this time keep the tension in the muscles of the anus. Feel the tension in these muscles. Then exhale and at the same time relax the sphincter muscles. Perform the exercise 5-6 times. It is better to move on to the next exercise after mastering exercises 1 and 2.
Exercise 3. Sit in a position that is comfortable for you. Close your eyes and relax your whole body. Take a deep breath. Simultaneously with the inhalation, contract the muscles of the perineum, and pull them up as far as you can, but without undue tension. While squeezing the muscles of the perineum, try to pull in the stomach at the same time.
In this position, hold your breath and hold the tension in the muscles of the perineum for as long as possible. As many as you can. Then exhale and at the same time relax the muscles of the abdomen and perineum. After restoring breathing, repeat the exercise. Do the exercise 3-4 times.
Exercise regularly, 2-3 times a day, especially after 2-2.5 hours of continuous sitting.
Pelvic floor exercises for men (Dorey, 2006)
(dribbling urine)
1. Standing
90 002 Stand up straight with your legs apart and tighten your pelvic floor muscles as if if you were trying to avoid losing balance from a strong gust of wind (if you look in the mirror, you will see the movement of the root of the penis closer to the stomach and the tightening / contraction of the scrotum). Hold the contraction as hard as you can without holding your breath or tightening your buttocks. Perform three maximum (as strong as possible) contractions in the morning, holding for 10 seconds and three maximum contractions in the evening.
2. Sitting
Sit on a chair with your knees apart and your pelvic floor muscles tense. Hold the contraction as hard as you can without holding your breath or tensing your buttocks. Perform three maximum (as strong as possible) contractions in the morning, holding for 10 seconds and three maximum contractions in the evening.
3. Lying down
Lie on your back, knees bent, knees apart. Technique – as in a sitting position.
4. While walking
Raise your pelvic floor muscles slightly while walking.
5. After urination
After emptying your bladder, tighten your pelvic floor muscles as much as possible to avoid dripping urine.
Kegel Exercises for Men
Kegel Exercises are designed specifically for training the pelvic floor muscles in men. The main secret of their implementation is systematic and regularity, a smooth increase in the degree of load and duration.
The pelvic floor muscles support the internal organs of the abdominal cavity, while regulating physiological functions. Strengthening the muscles of the intimate sphere allows you to reduce or completely get rid of the difficulties of urinary incontinence in men, rapid emission, incomplete emptying of the bladder, “leakage” of urine. It is noted that Kegel exercises have a positive effect on erectile dysfunction.
Determine the desired muscle groups. To do this, tighten the sphincter of the anus, as if trying to keep gases in the rectum. After that, it is necessary to feel and strain the muscle groups involved in stopping the process of urine diversion in men. Performing the exercise, stand in front of a mirror and pay attention to the front wall of the abdomen and the groin area: the tension of the necessary muscles will slightly “tighten” the penis and scrotum. At the same time, the muscles of the abdomen and thighs should remain motionless. If your own feelings and the picture coincide with those marked, then the intimate muscles are found correctly.
You can start training them.
The main types of movements that make up the system of Kegel exercises
Compressions with different degrees of acceleration . This type of physical activity involves the cyclic tension of the muscles involved in stopping the process of urine diversion. Required effort: contracting the muscles, count to 3-5, then relax. During the period of relaxation, it is also possible to bring the count up to 3-5 times and strain them again. Having gained some experience, you can increase the duration of the contracted muscle from 5 to 25 seconds.
Miscellaneous abbreviations . This type of exposure involves alternate contractions followed by relaxation of the target muscles at an extremely fast pace.
Pushing movements
Kegel exercises are aimed at tensing those groups of male muscles that are involved in straining to expel urine.
To begin with, you need to try to do slow compressions of 10 repetitions, about 5 visits per day. After a week, add up to five repetitions. Repetitions are carried out until their numerical indicator reaches 30 times. Having reached this limit, you need to do 150 movements every 24 hours to effectively maintain the tone of the pelvic muscles. Simultaneously with an increase in the number of repetitions, it makes sense to start doing push-outs and contractions. A somewhat more technically complicated option for compression exercises is the so-called lift travel exercise. Performing it, one should, with a smoothly progressive movement, compress the muscles in the perineum region.
At first, the “1st floor” is reached with little effort. After that, without relaxing the muscles for a single second, they squeeze them even more (2nd floor), then again and again. And so on up to the maximum force of tension. Moreover, on each “storey” should be held in tension for 3-5 seconds. The completion of the previous floor marks the transition to a stronger compression ratio (the floor located higher) than the previous one.
And so it continues several times until the maximum effort. Upon reaching the limit (4th or 7th floor), one should begin a smooth “descent” in the opposite direction and direct the forward movement down: having strained strongly with a slight delay, move to a lower degree of tension. And so on until the final relaxation.
Kegel Exercise System (option)
The Kegel Exercise System is easy enough to do once you know which muscles to use.
One of the easiest ways to find the right muscles (called the pubococcygeal group of muscles after the main muscle):
- Place one or two fingers behind the testicles without pressing on them.
- Imagine that you are urinating and trying to stop the stream by squeezing an internal muscle. This will be the pubococcygeal (PC) muscle. If you look in the mirror, you will see that when this muscle is contracted, the penis and testicles move slightly.
An easy way to train the PC muscle is provided while urinating.
Here’s how to do it:
- In the middle of urinating, try to stop or slow down the flow of urine. Make a pulling movement instead of pushing. This gives the impression that the urethra is slightly “retracted”.
- Do not tighten the muscles of the buttocks, legs or abdomen, do not hold your breath. If you can slow down or stop the flow of urine, then the training is going well.
- At first, you may not be able to stop the flow of urine. This means that the PC muscle is still not strong enough. Just keep practicing and you’ll be fine.
- Some men tense their PC muscle, imagining they are trying to stop the passage of gas. This gives an uncomfortable feeling.
How to do the Kegel Exercise System for Men:
- Slowly contract your PC muscle to the count of five.
- You don’t need to keep your fingers on the muscle, it should be felt inside the body.
- Slowly relax the muscle to the count of five.
- Repeat 10 times.
- Do this exercise daily, three times a day.
- When you start exercising, you may find it easier to do the exercise lying down, so that the muscles do not “fight” with gravity. Also, some men find it easier to tense their muscles for just two to three seconds.
- Gradually increase your practice time. After a few weeks, you should be able to tense the muscle for 10 seconds. And ideally – up to 30 seconds.
- Once your pelvic floor muscles are strong, try doing Kegel exercises while sitting, standing, or walking.
- Contract your pelvic floor muscles just before and during any activity that puts pressure on your abdomen (sneezing, coughing, laughing, or heavy lifting).
- During an erection, tighten the muscle sharply to make the penis “bounce”.
- By contracting this muscle during sex, you not only maintain an erection, but you can also prevent premature ejaculation.
- Remember: Do not tense your legs, buttocks or abdominal muscles when doing Kegel exercises.
It takes time to see the results of any exercise, so be patient. A good regimen for training Kegels is three “sets” per day (morning, afternoon and evening). After a month, you will notice that you can control your bladder better. These exercises are also useful in the sexual sphere.
Exercises for difficult urination
For a better result, it is useful to combine the Kegel technique with other types of exercise therapy. Here are some options.
- Having straightened up in a vertical stance, the legs are set at a width of 50 cm, the buttocks are held with the palms. Next, you should strain the muscles of the pelvic region with the angle of impact directed upward and inward.
- They get up on their knees (“on all fours”). Further, they strain the muscles of the pelvic zone, focusing up and inward.
- Lying down on the stomach, one leg is bent at the knee joint. Produce alternate compression and release of the target muscles of the pelvic zone.
- Lying down on the back, the legs are completely bent at the knees and slightly spread apart, the heels rest on the floor. The left hand holds the lower abdomen, the right hand is taken under the buttock. In this way, it is easy to determine whether the right muscles are involved. Compress the muscles of the pelvic floor, pulling them up.
- Sit cross-legged with back straight. Tighten the muscles of the pelvic zone similarly to the previous options.
- With feet shoulder-width apart, hands rest on knees. The back is kept straight and the target muscles are strained with a reference point up and in.
The positions described above are conditional. They can be used at home comfortable conditions, where no one interferes. Although this system was not initially regulated by strictly designated poses: they are selected based on individual preferences. You can train lying down and sitting, you can get up: as you like.
It is required to concentrate as much as possible and concentrate on the therapeutic effects being undertaken.:max_bytes(150000):strip_icc()/overactive-bladder-treatment-5116161-FINAL-9865898b12f74debac3e467c5b76c01d.jpg)