After you have had an examination by your health care provider,
you may be asked to do exercises to cure or improve urinary incontinence. Kegel
exercises help strengthen the pelvic muscles, which in turn improves support
for the bladder and the bladder sphincter muscles. Kegel exercise has been shown
to be helpful for both men and women.
Here is how you do it:
1. Try to start and stop the flow of urine when you
are on the toilet. Notice what muscles you are using. These are also
the muscles you use to hold back "gas".
2. After you have located these muscles (DO NOT "exercise" while urinating).:
a. Contract them and hold tight for 3 seconds
b. Then release for 3 seconds.
Start doing this exercise a few minutes twice a day.
You may exercise standing up, sitting down, or lying down.
Do NOT tighten the abdominal, leg
or buttock muscles. Place your hand on these muscles to check
for movement while you are performing Kegel exercises. If you can feel
movement, then you are not using the correct muscles.
3. As you are able, increase the "hold" and
the "relax" to 10 seconds each.
4. As you are able, increase the exercise time to 10
minutes twice a day.
Be patient. It may take up to
3 months to achieve significant results.