There are exercises that can help and prevent incontinence, one of which is called Kegel exercises. Performing Kegel exercises is one of the best natural processes to undertake. It is a simple exercise in which you can practice daily to help develop stronger pelvic floor muscles. Regardless of age, developing strong pelvic floor muscles is important as bladder leaks occur when these muscles are weak.
There are many reasons as to why your pelvic floor muscles can weaken:
Your pelvic floor muscles support your pelvic organs such as the uterus, bladder and bowel. To identify which muscles are your pelvic floor muscles, they are the ones in which you would use to stop your stream of urine, stop yourself from passing gas or having a bowel movement.
Key tips to start Kegel exercises:
How to do Kegel exercises - Your breathing technique is your best friend
Make sure to avoid using your abdomen, leg or buttock muscles when contracting your pelvic floor muscles. By making Kegel exercises part of your daily routine, you can expect to see incontinence improvements within a few weeks or months. Kegel exercises should be relaxing so if you feel uncomfortable, it is recommended you seek advice from a medical professional.
Medical Disclaimer: Articles are intended for informational purposes only and should not be used as the basis of patient treatment. Ask a medical professional if you have any health-related questions or concerns.
Mayo Clinic. (2020). Kegel Exercises: A how-to guide for women.https://www.mayoclinic.org/healthy-lifestyle/womens-health/in-depth/kegel-exercises/art-20045283
Memorial Sloan Kettering Cancer Centre. (2018). Pelvic Floor Muscle (Kegel) Exercises for Women to Improve Sexual Health. https://www.mskcc.org/cancer-care/patient-education/pelvic-floor-muscle-kegel-exercises-women-improve-sexual-health
Nazario, B. (2021). Urinary Incontinence: Kegel Exercises for Pelvic Muscles.https://www.webmd.com/urinary-incontinence-oab/oab-21/urinary-incontinence-kegel-exercises-for-pelvic-muscles