Pelvic Floor Exercises: The Cheapest Way to Address the Urinary Incontinence

This has happened to many of us who have experienced leakage of urine while laughing or sneezing. This problem is called urinary incontinence. Do not worry; there are simple and drug-free solutions that help us control urinary incontinence.

In the following paragraphs, we will explain how to do pelvic floor exercises with a skilled nurse to control incontinence problems. Therefore, we first define urinary incontinence and the importance of pelvic floor muscles. Then we explain how the pelvic floor exercises called Kegel helps to control the problems of urinary incontinence.


What is urinary incontinence?

Urinary incontinence occurs when a small amount of urine leaks from the bladder. There are different types of incontinence:

  • Stress incontinence: If you experience urine leakage during coughing, sneezing, laughing, or lifting objects, you may experience stress urinary incontinence.
  • Urge incontinence: The intense need for urination associated with involuntary loss of urine is called urge incontinence.
  • Overflow incontinence: If your bladder is not completely emptied, you will experience constant dribbling of urine.
  • Functional incontinence: In some cases, physical disorders such as arthritis may prevent you from urinating properly.
  • Mixed incontinence: In some cases, you may have more than one type of urinary incontinence.

Pelvic floor exercise as a simple solution

Pelvic floor exercise helps to strengthen the muscles of the pelvis, vagina, bladder, and penis. The pelvic floor muscles help keep the pelvic organs in place. These organs are:

  • Bladder
  • Small intestine
  •  Rectum
  •  Uterus for women

Problems such as urinary or fecal incontinence occur when these muscles are weakened. Some factors that weaken the pelvic floor muscles are the following:

  • Pregnancy and vaginal childbirth in women
  • Surgery
  • Natural aging
  • Chronic constipation
  • Being overweight


How to do pelvic floor exercise?

People with stress incontinence can do pelvic floor exercises called Kegel. If you have urge incontinence, doing these exercises may help. To do these exercises, pay attention to the following points:

  • Always remember to empty your bladder before doing these exercises.
  • First, find your pelvic floor muscles. You can feel your pelvic muscles if you try to stop urine flow when you go to the toilet. If you regularly stop the urine flow to find the pelvic floor muscles, it is not right as it damages your bladder.
  • Now that you can find the muscles, exercise begins. First, try to squeeze these muscles for 3 seconds, then relax for three seconds.
  • You should do these contractions so that others do not notice much change in you. In other words, you should exercise without using the stomach, thigh, back, or buttock muscles. Although it may be hard at first, you can do the right contractions by practicing gradually.
  • Repeat the contractions about 10 to 15 times in each set and try to aim for three sets a day. The good thing about kegel exercise is that you can do them wherever you are and you do not need special facilities or conditions.
  • You should not do these exercises while urinating. As we said, you can first stop the flow of urine to find the position of the pelvic floor muscles. But repeating these contractions while urinating can damage your bladder and increase the risk of urinary tract infections.
  • You should also avoid doing these exercises too much because it leads to fatigue in your muscles, and the only result is the aggravation of your symptoms!
  • There are products on the market that claim to help you do pelvic floor exercises, but you really do not need them. If you have trouble finding the exact muscles you need to contract, you can get help from your nurse or doctor. Otherwise, you will not need special equipment.


The benefits of pelvic floor exercises in women

Women can do Kegel exercises at any age. In this way, in addition to improving urinary incontinence symptoms, they enjoy other benefits such as improving sexual function and strengthening the abdominal girdle. If you are worried that you may have pelvic organ prolapse due to childbirth, menopause, obesity, or surgery such as a hysterectomy, be sure that kegeling is one of the best ways to prevent these problems. Pelvic organ prolapse occurs when the pelvic organs descend into abnormal positions. Since more than half of women over the age of 50 suffer from some degree of pelvic organ prolapse, pelvic floor exercises can be a low-cost way to prevent these problems.


Men can do pelvic floor exercises, too.

Although men’s anatomy is different from women’s, these exercises are not just for women. In men, the pelvic floor muscles help regulate bowel and urinary activity. Causes of incontinence in men are:

  • Surgeries for prostate cancer
  • Diabetes
  • Overactive bladder (OAB)

You may not believe it, but the method of doing this exercise in men is similar to women. In addition to targeting muscles used to start and stop the flow of urine, they can also find it helpful to think of muscle used to avoid passing gas when doing kegel exercises.


Try to do the pelvic floor exercises as part of your routine.

If you want to improve problems such as urinary incontinence, you should try to do Kegel exercises as part of your activities. Fortunately, kegeling is not like traditional exercises. It doesn’t matter if you are in the office or at home, you can do them without any special facilities.


Home Health Care Center in Las Vegas

Getting professional help from a skilled nurse is a great opportunity to help you improve your health and your symptoms. Health & Care Professional Network provides experienced nurses who will help you step by step in controlling urinary incontinence. In addition, you can get a range of home care services for yourself and your loved ones at this center. To learn more about these services, you can refer to the list at the top of the page.

You can also help us improve the content of the provided articles by asking your questions and experiences at this center.


  1. Bernard says:

    Wow, such useful tips on Pelvic Floor Exercises, my grandmother can receive all of them.

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