Bladder Control Exercises
In order to strengthen the muscles, do your bladder control exercises at least three times a day. Every day, use three positions:
- Lying down
You can exercise while lying on the floor, sitting at a desk, or standing in the kitchen. Using all three positions makes the muscles strongest.
Be patient. Don't give up. It's just 5 minutes, three times a day. You may not feel your bladder control improve until after 3 to 6 weeks. Still, most women who do bladder control exercises notice an improvement after a few weeks.
You can also exercise by using special weights or biofeedback. Ask your healthcare professional about these exercise aids.
You can protect your pelvic muscles from more damage by bracing yourself.
Think ahead, just before sneezing, lifting, or jumping. Sudden pressure from such actions can hurt those pelvic muscles. Squeeze your pelvic muscles tightly and hold on until after you sneeze, lift, or jump.
After you train yourself to tighten the pelvic muscles for these moments, you will most likely have fewer accidents.