What exercises help with incontinence?

Urinary incontinence, or loss of bladder control, is an extremely common problem thought to affect millions of people. But despite its prevalence, it can still cause embarrassment and inconvenience, making daily life more difficult to navigate.

Depending on the cause, incontinence cannot always be prevented or cured. Fortunately, however, there are exercises that can help strengthen the pelvic floor and make bladder leaks less likely. In this guide, we discuss what exercises help with incontinence and how they work.

Can pelvic floor exercises help urinary incontinence?

Pelvic floor exercises can significantly help to improve symptoms for many people living with incontinence. They work by strengthening the pelvic floor muscles, which stretch from the pubic bone to the tailbone. These muscles support the pelvic organs, including the bladder, and play a crucial role in urination.

Like any other muscle, the pelvic floor muscles become stronger and more effective with regular exercise. Stronger muscles provide better control over the urethral sphincter, helping you to keep your bladder closed and avoid accidents. 

Pelvic floor exercises can be helpful for people living with all types of urinary incontinence, especially stress incontinence. However, they may not work for everyone, so consult your doctor for personalised advice. There are also other lifestyle changes that may help improve your symptoms; see our incontinence guide for more information.

How to do kegel exercises

Kegel exercises, or kegels, are among the most effective pelvic floor exercises for incontinence. They are fairly straightforward once you have identified the muscles involved.

Imagine you are trying to stop yourself passing wind, or stop the flow of urine mid-stream. These are your pelvic floor muscles. Kegel exercises work by repeatedly tensing these muscles in the same way. 

You can do kegels anytime, anywhere – sitting, lying down or standing up. Nobody will be able to see that you’re doing them. However, you might find it easiest to start by lying on your back with your knees raised.

There are two main types of kegel exercises that can help with incontinence:

• Short squeezes.
  This involves tensing your pelvic floor muscles rapidly and repeatedly. Squeeze for one second, release for one second, and repeat.
  
• Long squeezes.
  This involves squeezing the muscles and holding for an extended period of time (around 10 seconds) before releasing. Take a 4-5 second rest before repeating.

Breathe slowly and steadily throughout, and avoid holding your breath. Try to keep your other muscles (like the abs, thighs and buttocks) relaxed. 

Start with 3 kegel exercise sessions a day, with 10 short squeezes and 10 long squeezes per session. Aim to do your kegel exercises at the same times each day. As your muscles become stronger, you’ll be able to do them more often and for longer.

If done correctly and consistently, you should notice an improvement in your bladder control in 6-12 weeks. If not, speak to your doctor for advice. 

Other exercises to help with incontinence

Kegels are the most well-known and effective exercises for urinary incontinence. However, there are several other exercises that can also help strengthen the pelvic floor and other muscles surrounding your bladder. These include:

• Squats:
  These engage the pelvic floor muscles along with the glutes and thighs. Stand with feet hip-width apart, lower yourself as if sitting in a chair, then rise back up.
  
• Bridge exercises:
  Lie on your back with your knees bent and feet flat. Lift your hips up and hold for several seconds. This engages your core and pelvic floor muscles and helps strengthen your lower back, hips, thighs and glutes.
  
• Yoga:
  Certain yoga poses can help strengthen the pelvic floor muscles, including the Malasana (squat pose), Utkatasana (chair pose) and Ananda Balasana (happy baby pose).
  
• Pilates:
  Many Pilates moves, like the Hundred and Roll Up, focus on core strength, which includes the pelvic floor.
  
• Diaphragmatic breathing:
  Deep belly breathing can help coordinate pelvic floor and diaphragm movement.

Always consult a physiotherapist or continence specialist to ensure you're doing the right exercises correctly.

Pelvic floor trainers for incontinence

If you find kegels and similar exercises difficult, you may wish to look into electronic pelvic floor exercisers or trainers. These clever devices usually come in the form of a probe inserted into the vagina or anus. They deliver a safe, gentle electric current to stimulate the pelvic floor muscles, helping to tone and strengthen them. 

You can use pelvic floor trainers alone or with a biofeedback device, which measures electrical activity in the pelvic floor. This allows you to check that your muscles are working correctly and monitor the strength of your contractions.

Visit Complete Care Shop today to browse a wide range of pelvic floor exercisers and other incontinence aids. If you need help choosing the right products for your needs, contact us to speak to our in-house Occupational Therapists.