Kegel Exercises to STOP Urinary Incontinence

Urinary incontinence is probably more common than you’d think since it affects 1 in 8 men and 1 in 3 women in the US and we often think it is a condition related with age, but the truth is, younger people get it too. One of the best treatments to prevent this uncomfortable condition and what most specialists recommend is to do Kegel exercises to stop urinary incontinence.

These exercises were named after Dr. Arnold Kegel, a gynecologist from the 1940s who prescribed them to women presenting lack of bladder control and U.I, most of which presented this condition after childbirth. This technique helps strengthen the pelvic floor muscles that support the bladder, urethra, uterus and rectum.

Urinary incontinence (U.I) is the lack of control over the bladder. From having a small leak when you sneeze to not getting to the toilet in time when having the urge to pee, are the different ranges in the severity of U.I. All of these uncomfortable situations can affect your day-to-day activities and could lead to even more serious physical and emotional conditions, therefore the importance of reaching out to a doctor as soon as possible. Urinary incontinence is not a disease but a symptom of an underlying condition presenting itself with these leaks.

Nowadays it has become easier to manage U.I with the different types of incontinence products that can help you lead a normal life with all the discretion required. But another great solution are the above mentioned Kegel exercises to stop urinary incontinence. Anyone at any age who might be suffering from U.I can do this pelvic “workout” and prevent any future leaks. Also important is to know that not only women but men can do these helpful exercises.

So, how are they done? Pretty simple. Just pretend you are trying to hold or stop the urine flow. Squeeze the muscles and hold for 5 to 10 seconds and then rest for 5-10 seconds, do 10 repetitions. It is recommended to do 3 or 4 sets every day throughout the day. It is  a discreet exercise that can be done pretty much anywhere at any time and only you will know you are doing them, unless of course you tell what you are doing.

Do not expect instant results as they work the same as when you do pushups to show a fit torso. You must keep a consistency and daily practice of this workout in order to start showing results in 3 to 6 months. Another great advantage that was accidentally found by Dr. Kegel are the sexual benefits from these exercises since most of his patients found an improvement during intercourse since they started doing Kegel exercises. Nowadays, they are often recommended in sex therapy to improve all sensations, since strengthen pelvic muscles strongly contract during orgasm.

Do not do Kegel exercises to pause your urine stream since this could cause the opposite and further weaken the pelvic muscles and an incomplete emptying of the bladder, increasing the risk of a urinary tract infection.

Related Read:

How to deal with urinary incontinence?

Stress Urinary Incontinence in Women

Urge Incontinence: uncontrollable urine loss