Stop Stress Urinary Incontinence With 5 Easy Exercises

One of the most common issues pelvic floor physical therapists see is stress urinary incontinence. Basically, this is when there is involuntary bladder leakage due to a combination of increased pressure or tension in the abdominal area and weak core muscles.

The main muscles to focus on are the true core muscles which are the respiratory diaphragm, pelvic floor, deep transversus abdominis (TA), and the multifidus muscles in your back. They work together to help stabilize the core, support our organs, and help prevent leakage.


Starting off with proper breathing is the most important part. Holding our breaths during activities increase the pressure which can cause the leaking. Diaphragmatic breathing is not only a great strengthening exercise, but it also helps relax the body as well.


Progressing from there, continue with the diaphragmatic breathing and now add in TA exercises by contracting those muscles as you continue to breathe. Next, adding a gluteus bridge helps progress the movement.


Now change positions to help train the muscles in different ways. Get onto all fours, or quadruped, for some bird dogs or opposite arm and opposite leg lifts.


The final ones will be in standing. Start with a single leg stance continuing with the same earlier patterns. Then add in a bound to help progress into impact exercises.

Other Videos Related to the Pelvic Floor:

Pelvic Floor Therapy with Doctor Jen & Doctor Jo Playlist:

Top 5 Pelvic Floor Exercises:

What is Diastasis Recti & How to Fix It:

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Doctor Jo is a Physical Therapist and Doctor of Physical Therapy.

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Treat Stress Urinary Incontinence With 5 Easy Exercises:

DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a personalized treatment plan and is intended for general education and demonstration purposes only. Perform the moves in this content at your own risk. These moves may not be appropriate for your specific situation, so get approval and guidance from your own healthcare provider before beginning. If anything is painful or doesn’t feel right, stop immediately and contact your healthcare provider.

Don’t use this content to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare provider or to replace the advice they give you. You agree to indemnify and hold harmless Ask Doctor Jo, LLC, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content.

[AskDoctorJo]

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[alisoninwonderland]

I never thought I would reach a time in my life when I pee myself. But hey, here I am 🥴

[lindalourens]

So many 'experts' show exercises to be done, but none have mentioned the most important part which, is the breathing. This is awesome. Thank you.

[MariaGonzalez-exbq]

Ladies thank you for taking the time to created this video. And most importantly sharing you knowledge with the world !
KUDOS TO YOU BOTH ❤️

[freddaangel]

Wow. I'm 81 and can't wait to get started. I used to teach Lamaze Childbirth and some of the exercises are very similar. I'm always looking for easy options rather than intervention!

[rebeccaabrahamson]

This is so useful, I can do the "inhale belly gets big, exhale pull your stomach in and lift your pelvic floor..." throughout the day. This feels so much more holistic than just kegels, as it involves tightening the stomach as well. I also appreciate that Dr Jen said this is not just muscle strengthening, but brain re-training. Many thanks!

[sowut]

Subscribed
Being diagnosed with CHF and having allergies I sometimes cough allot and it was getting to the point I would pee myself everytime I coughed. I was miserable. This video helped immediately and I've gone 2 days now without an incident of peeing while coughing! This has changed my life!

[gisselledelmar]

Thank you! I loved your assistant and I felt like you were here walking me through my exercise 🙂

[rebeccajones]

The breathing exercises were what I worked on when I was in pelvic floor physical therapy. I had to learn to relax on the inhale, and squeeze on the exhale so when I sneeze or cough, I am well trained to hold it in. It's amazing how well this works!

[mahadevansubramaniam]

Well explained with clarity and demonstrated

[michaellovelace]

Thank you Doctor Jo! This helps a lot. I'm 48, I was diagnosed with prostate cancer. I had a radical prostatectomy and radiation. Stress incontinence plagues me. It's like my body goes to fight flight mode anytime I do anything strenous. I will keep practicing these exercises and see my results. Again thank you and I do appreciate what you do!

[bloggernatzm]

Oh my god. Thanks for the great exercises. I did have a core muscle problem but now have the bladder leakage. My core muscle work out didnt help me much but this was straight on the money. Got issues fixed in a couple of breaths!!! Great service to the world. Noble profession for a reason. Thanks Jo and Jen!!!

[samassociates]

Dr Jo and Dr Jane, both are doing a lot good service to the damaged ones, all the best to both and thanks to Dr Jo.

[colleen]

Aren’t pelvic floor therapist wonderful? I’ve been seeing one for the past couple of years and had part of this progression but not the last part. It’s good to have a refresher course and learn something new. Thanks.

[spparida]

The best Physio doctor ever... Both of them are explaining and demoing so well. I am 62 and having some leakage while jumping. Will try. THANKS

[gloriamiranda]

Thank you for such a wonderful and helpful video. I will definitely practice this exercises.

[monicalynnjames]

Thank you so much for another amazing video. I wish I had learned about this 16 years ago and it is so helpful with my hemorrhoid relief. I found that strengthening those pelvic floor muscles also helps relieve those symptoms and inflammation. Thank you! This video is great to follow along and repeat.

[susanmcmath]

Looking forward to trying these exercises.

[humairahtasnim]

You deserve trillions of subscribers! All the people who got benefited, their prayers are with you.
Love and respect from Bangladesh 🇧🇩

[dianehall]

Dr Joe and Dr Jen- thank you for this helpful video. I keep a 5x8 Day Runner notebook in order to reference health articles and exercises, etc. I incorporate many tips into my Yoga routine. I can't recommend this enough for people who want to keep a personal reference diary.
I use the alphabetical phone tab section to file my entries. So " Y " is for YOU TUBE. I enter interesting channels such as yours. Then I cross reference by subject. So the " U " tab stores articles for Urinary issues, like this video or treating a UTI.The sections are not all medical, but It is a ring binder, allowing me to add or subtract subjects of interest at will. One sections is for CAMPING. One is for MEAL PREP. One is for YOGA. Just depends what I'm working on. Its like having my own personal assistant. ~ Diane