Incontinence can be an embarrassing and inconvenient problem for many people. Not being able to control your bladder can limit your activities and significantly reduce your quality of life.

Luckily, there are exercises you can do to help strengthen your pelvic floor muscles and regain your bladder control.

What Causes Incontinence?

Incontinence can be caused by a number of factors including:.

• Pregnancy and childbirth
• Menopause
• Prostate problems
• Obesity
• Neurological damage
• Surgery
• Weak pelvic floor muscles

Types of Incontinence

There are two main types of incontinence:.

• Stress incontinence – this is when you leak urine when you cough, sneeze, laugh, exercise or lift something heavy.
• Urge incontinence – this is when you have a sudden and strong urge to urinate and can’t make it to the bathroom in time.

Pelvic Floor Muscles

The pelvic floor muscles are a group of muscles that support the bladder, uterus and rectum. When these muscles are weak, you can experience incontinence.

Just like any other muscle in your body, you can exercise and strengthen your pelvic floor muscles to improve your bladder control.

Kegel Exercises for Bladder Control

Kegel exercises are a type of pelvic floor exercise that involves squeezing and releasing the muscles around the urethra and vagina or anus. These exercises can be done anytime, anywhere, without anyone knowing. Here’s how to do Kegel exercises:.

1. Sit, stand or lie down comfortably. Make sure your muscles are relaxed.
2. Squeeze the muscles around your urethra and vagina or anus. Imagine you are trying to hold in urine or stop gas from coming out.
3. Hold the squeeze for 3 to 5 seconds, then release.
4. Repeat for 10 repetitions, 3 times per day.

It’s important not to overdo Kegel exercises as too much squeezing can cause muscle fatigue. Gradually increase the length of time you hold the squeeze until you can do it for 10 seconds at a time.

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Bridge Exercise for Bladder Control

The Bridge exercise is another great exercise for your pelvic floor muscles. This exercise strengthens your glutes, lower back and pelvic muscles. Here’s how to do the Bridge exercise:.

1. Lie on your back with your arms by your sides, knees bent and feet flat on the ground.
2. Slowly lift your hips off the ground, squeezing your glutes and pelvic muscles together.
3. Hold the pose for 5 seconds, then lower back down.
4. Repeat for 10 repetitions, 3 times per day.

It’s important to keep your abs and thighs relaxed during this exercise and breathe normally throughout.

Flutter Kicks Exercise for Bladder Control

Flutter Kicks are a great exercise for your lower abs and pelvic floor muscles. Here’s how to do Flutter Kicks:.

1. Lie on your back with your legs straight and your hands behind your head.
2. Lift your legs off the ground a few inches.
3. Alternate lifting one leg up and down while the other stays still.
4. Repeat for 30 seconds, then rest for 10 seconds.
5. Do 3 sets of 30 seconds each.

Make sure to keep your abs engaged and your lower back pressed into the ground throughout this exercise.

Squats Exercise for Bladder Control

Squats are a great exercise for your glutes, thighs and pelvic floor muscles. Here’s how to do Squats:.

1. Stand with your feet shoulder-width apart and your toes pointed slightly outward.
2. Bend your knees and lower your body down like you’re sitting in a chair.
3. Keep your heels on the ground and your knees behind your toes.
4. Push back up to standing position.
5. Repeat for 10 repetitions, 3 times per day.

Make sure to keep your abs engaged and your pelvic muscles squeezed throughout this exercise.

Conclusion

Incontinence doesn’t have to control your life. By doing these exercises to strengthen your pelvic floor muscles, you can regain your bladder control and confidence. Remember to start slowly, work your way up and be patient.

It may take a few weeks or months of consistent exercise to see significant improvements in your bladder control.