MUSCLE EXERCISES FOR URINARY INCONTINENCE
Urinary incontinence exercises can be planned in different ways. You can start exercises by inserting 1 or 2 fingers into the vagina and trying to squeeze them.
You’ll want to squeeze the muscles as if you’re trying to stop urinating or hold in gas. However, there’s concern that doing this while actually stopping urine flow in the toilet can lead to urinary tract infections. Imagine you’re sitting on a cushion and using your pelvic muscles to lift the cushion off the chair. Imagine squeezing the muscles closest to your vagina and anus.
Once you understand how to use the correct muscles, you can start strengthening them. To do this, apply the following 3 steps sequentially:
- Squeeze – Squeeze your pelvic floor muscles tightly.
- Hold – Continue to squeeze the muscles for 9 to 11 seconds. Initially, you may not be able to maintain contraction for this long, but you will gain strength over time, and this urinary incontinence prevention exercise will become easier for you.
- Relax – Completely relax your pelvic floor muscles. This step is as important as contracting the muscles.
As you get used to the exercise, try to hold the muscle contraction stronger and for a longer period before relaxing. As with other types of exercises, you will strengthen as you work, and to see full benefits, you need to make these exercises a part of your life. Women who cannot do these practices on their own can seek assistance from a nurse or physiotherapist. We plan treatment for our patients who come with complaints of urinary incontinence in Kayseri. Before recommending urinary incontinence surgery, simpler treatments should be tried.
Exercises can be done standing, lying down, or sitting.
How often should I do these exercises? – Generally, we recommend performing this exercise (squeezing, holding, then relaxing your pelvic floor muscles) 9 to 13 times per session, ideally 3 sessions per day if possible. This routine should continue for at least 16 to 21 weeks. Your doctor may suggest a different plan for you. Patience is required to see results as muscle strengthening will occur over time.
If you cannot do Kegel exercises on your own, a nurse or physiotherapist experienced in this field can assist you. Electrical stimulation or vaginal weights can also contribute to your exercise routine. Measurement of muscle strength can be achieved with sensors inserted into the vagina.
Regularly performing these exercises will help in the solution of your urinary incontinence complaint.
