Bladder Control Exercises


Staff member
Bladder dysfunction is one of the most common problems people face, yet do precious little about it. The importance of bladder control is usually only realized when it is lost. People tend to avoid dealing with bladder problems altogether either because its symptoms cause them embarrassment in day-to-day life or because they wish to avoid the discomfort related to incontinence. However, it should be quite to the contrary. The reason for incontinence can either be harmless or very serious. So it is necessary to understand that first. Once that is known, you can try out different cures. There are many options you can choose from that will help cure you of the condition. One of them is Bladder Control Exercises. Bladder muscles are commonly weakened either by frequent heavy lifting, pregnancy and/or childbirth, a dip in hormones after menopause or frequent urinary tract infections.Lack of exercise and obesity can also contribute to weakening bladder muscles. Many people suffer from a loss of bladder control as they grow older. Luckily, it is not incurable or irreversible. Weakened bladder muscles can be strengthened with regular exercise. Read on to know what types of exercises will help you regain better bladder control.

Exercises For Bladder Control:

The first step is to locate the Kegel muscles. Men and women both have Kegel muscles located near the pelvis, which help control urination. The easiest way to locate them is when you use them. When you urinate, try not to use your buttock, stomach or leg muscles while controlling your urine. When urine stops, note the muscles used. Those are your Kegel muscles which need to be exercised in order to retain or improve bladder control. Once you have located your Kegel muscles, try these exercises to gain control over your bladder:

  • The first is a set of 2 types of Kegel exercises. While doing these, remember to use three positions: lying down, standing and sitting. You can exercise while lying on the bed, at work or standing anywhere. Use all the 3 positions to make your muscles stronger. The best thing about this technique is that you do not need any equipment and they can be done anywhere, at any time. Do not use your buttocks or abdomen muscles while doing Kegel exercises. Keep on inhaling and exhaling as you contract and relax the pelvic muscles. Avoid holding your breath:

  1. Of this set of two, the first is the “quick flick” exercise which builds up strength. To perform this exercise, you have to quickly contract and relax your Kegel muscles. Contract and relax them in quick sequences. Repeat this process for about 10 to 20 times. To get quicker results, you can do this set of 10-20 repetitions even three times a day – in the morning, noon and night.
  2. The second one is the “slow squeeze” which helps you build endurance. The way to do it is to squeeze the Kegel muscles slowly rather than quickly, several times in a set. Empty your bladder and squeeze the Kegel muscles slowly while you count to three or four. This might be difficult at first, but you will soon learn to control it. Once you have tensed up the muscles, hold them in the tightened position for three seconds. Repeat this 6-10 times as a set and do several sets a day.

  • Before jumping or lifting, squeeze your pelvic muscles tightly and hold on till you have finished doing any of those three actions. Use this technique to protect your pelvic muscles from more damage. Sudden pressure from such things can hurt your pelvic muscles.
  • Women who are experiencing bladder control problems over the age of fifty should consult their doctors about using an estrogen cream. Estrogen creams used with Kegel exercises will definitely help strengthen these muscles.
Don’t give up. Be patient. You may not necessarily regain control over your bladder overnight. You may not feel it improve for 3 to 6 weeks. Continue your daily exercise routine and results are bound to appear. It is advised to consult a doctor before seeking medication or treatment on your own. So don’t be shy or embarrassed about your problem, discuss it openly with your doctor and hopefully you will overcome your problem in a very short span of time.