Pelvic Floor Exercises For Incontinence
The pelvic floor muscles are located between your legs, and run from your pubic bone at the front to the base of your spine at the back. They are shaped like a sling and hold your pelvic organs (uterus, vagina, bowel and bladder) in place.
The pelvic floor muscles support the bladder and bowel, and give you control when you urinate. They relax at the same time as the bladder contracts (tightens) to let urine out.
Stress incontinence is a type of urinary incontinence where small amounts of urine leak out during an activity. Doing pelvic floor exercises can help to improve stress incontinence by keeping your pelvic muscles strong. Both men and women can do pelvic floor exercises.
You can feel your pelvic floor muscles if you try to stop the flow of urine when you go to the toilet. However, it is not recommended that you regularly stop your flow of urine midstream, because it can be harmful to the bladder.
To strengthen your pelvic floor muscles, sit comfortably and squeeze the muscles 10 to 15 times in a row. Do not hold your breath or tighten your stomach, buttock or thigh muscles at the same time.
When you get used to doing pelvic floor exercises, you can try holding each squeeze for a few seconds. Every week, you can add more squeezes, but be careful not to overdo it and always have a rest between sets of squeezes.
After a few months, you should start to notice the results. Your incontinence should improve, as well as the sensitivity you experience during sex. You should carry on doing the exercises, even when you notice them starting to work.