Why do incontinence exercises matter?
Many modern women lead a fast paced life and it can be tricky to fit stress incontinence exercises into an already stressful day!
In order to truly reap the benefits of exercises for incontinence, we recommend making incontinence exercises part of your everyday routine.
Fitting these discreet incontinence exercises into your busy lifestyle can be as simple as sneaking them in at work while sitting at your desk or exercising while you’re enjoying relaxation at home on the couch.
If you are pregnant or have recently been pregnant, incontinence exercises can help prevent urinary incontinence during pregnancy and after childbirth.
What causes urinary incontinence?
Urinary incontinence is quite common. Weakened pelvic floor muscles can result from a variety of factors, including:
- Chronic coughing
- Excessive straining from constipation
Will incontinence exercises benefit me?
Exercises for incontinence will benefit you if you:
- Leak a few drops of urine while sneezing, laughing or coughing (stress incontinence)
- Have a strong, sudden urge to urinate just before losing a large amount of urine (urinary incontinence)
- Are pregnant
- Have recently given birth
How to do incontinence exercises
Designed to strengthen your pelvic muscle, urinary incontinence exercises are easy to do. Here’s how to get started:
- Locate your pelvic floor muscles. To find them, simply stop urination in midstream.
- Practice your technique. Tighten your pelvic floor muscles, holding for five seconds, and then relaxing for five seconds. Repeat this five times in a row. Gradually work up to keeping your muscles contracted for 10 seconds at a time, relaxing for 10 seconds after each squeeze.
- Build a routine. Aim to do three sets of 10 repetitions a day.
Simple Exercises Ideas and Instructions
At the office – Slow contractions
Incontinence exercises that involve slow contractions help to slowly but surely strengthen your pelvic floor. Slow contraction exercises are useful if you would like to improve your bladder control in general.
Step 1 – Sit at your desk with your knees comfortably bent.
Step 2 – Close your eyes and tighten the muscles you would squeeze to stop yourself from holding onto urine.
Step 3 – Hold tightly for three to five seconds. By doing this, you should feel your pelvic floor muscles ‘lift up’ inside you.
Step 4 – Keep the squeeze strong and you should feel a definite release as you relax.
At home – Fast contractions
Incontinence exercises that involve fast contractions help your pelvic floor learn to cope with pressure. This is useful if you experience incontinence when you sneeze, cough or laugh.
Step 1 – While laying on the couch, squeeze your pelvic floor muscles as strongly and as quickly as possible.
Step 2 – Rest for a few seconds between each squeeze.
Step 3 – Repeat for 10 to 20 times or until your muscles fatigue.