How To Do Kegel Exercises For Bladder Control

Finding Your Pelvic Floor Muscles

Your pelvic floor muscles sling like a hammock between you sit bones from side to side and front to back from your pubic bone to your tailbone.

Your pelvic floor muscles encircle your anus, vagina and urethra (urine tube). They can help you stop or slow the flow of urine when contracted as a test to see how they are working.

Two Types of Kegel Exercises for Bladder Control:

1. Long Slow Kegel Exercises - for bladder storage & support
2. Short Strong Kegel Exercises - stop bladder leakage with cough, sneeze, laugh or lift

A. Technique for Long Slow Kegel Exercises

*Sit with tall posture
*Squeeze and lift the muscles in and around your 3 pelvic openings
*Keep lifting and squeezing for 3-10 seconds (or even a few seconds if this is what you can manage)
*Breathe normally
*Lower your pelvic floor muscles back to starting position
*Relax and rest briefly before your next attempt

Start out with the number of exercises you can comfortably manage.

Repeat 8-12 Kegel Exercises, 3 times daily holding each exercise for 3-10 seconds.

B. Technique for Short Strong Kegel Exercises

*Sit with tall posture
*Squeeze and lift the muscles in and around your 3 pelvic openings with a quick brisk action
*Lower your pelvic floor muscles back to starting position
*Repeat up to 10 short Kegel exercises in a row

Start out repeating this exercise for that number of contractions that you can manage with the correct technique.

Practice these short contractions daily. Try to increase the strength of the contractions as you pelvic floor strength improves.

Kegel Exercises for Bladder Control

Use these quick contractions before and during every cough, sneeze or laugh. You need to contract your pelvic floor muscles before and during the activities that place pressure on your bladder causing bladder leakage.

Relax your pelvic floor muscles back to resting when you are not doing your exercises. Avoid walking or running with your pelvic floor muscles contracted as this practice can cause pelvic floor muscle tension and pelvic pain.

[healthytipsplus]

Thank you for sharing! The information and direction provided gives me much needed encouragement in dealing with this embarrassing condition.

[lilychau]

Thanks for the demo, i couldn't picture the moves without your hand demo.

[nicnackspops]

This is awesome. I’ve had a spinal operation a month ago and noticed I’ve got urine retention so shall start practicing this.

[sherrelynn]

Better instructions than my nursing textbooks. Thanks 😀

[calebberkheimer]

thanks for sharing I'm having trouble emptying my bladder not sure what to do

[ambalastores]

🌺🌻🌼
Thanks A Million
For Very Helpful Techniques

[betsyveritas]

Bladder leakage can usually be corrected by having a chiropractor put your lumbar 3 vertebrae back into alignment. I've been going to chiropractors for over 40 years due to auto accidents in my 20s. I learned through going to applied kinesiologist chiropractors, that each vertebrae corresponds to certain organs and their function. The better, or more accurately the spine is adjusted, the better each organ functions. I'm now 70 & from time to time, my bladder begins leaking. I go get my back adjusted, including my L3 & it goes away. There's a chiropractic chart anyone can look up online. Each vertebrae and it's function and corresponding disease or disfunction are listed. Everyone should know about this. It's invaluable.

[austinthaijam]

mine are so weak. looking forward to strengthening!

[Welp]

Practical stuff like this is what we should be learning in school. I truly resent all the backwards people that consider this sexual and “sinful” instead of useful medical information. Yes i’m from America.

[jpayne]

Your videos are so very helpful! Thank you. I find myself having a hard time breathing normally during the the long kegal exercise.

[shalinisingh-dbmk]

to explain u my current status...i find it difficult to do jumping jack n sometimes I also face problem with sudden long will it take to get cured completely if I follow these regularly?? can I also do these during pregnancy??...pls reply soon...thanks

[betsyveritas]

Bladder leakage can usually be corrected by having a chiropractor put your lumbar 3 vertebrae back into alignment. I've been going to chiropractors for over 40 years due to auto accidents in my 20s. I learned through going to applied kinesiologist chiropractors, that each vertebrae corresponds to certain organs and their function. The better, more specifically

[yuvarajthorat]

Hi im 24 women, Does this help to cure frequent urination...and more question when I did this exercise I feel urinating is this normal...plz help me
I'm waiting for your rply ....thnx gbu

[funwithanimals]

Hi Michelle !
My problem is that i have to push hard to start or maintaining the flow of urine...What should i do. I am a man of

[ellenpollack]

Does one do Kegel exercises when doing situps?

[OzmaOfOzz]

Will these exercises heal an overactive bladder along with a healthy diet (no coffee, no sugar, etc) ? I dont have diabetes, never had kids, had an oab since i was a child (am 31 now).
Thank you!

[huseinmokbel]

Hey Michelle, big fan of your videos. One question, if I strengthen my pelvic floor muscles, would that help with increasing my urine output?

[AftabahmedAhmed-yjhu]

Dear Dr. Michelle kindly suggest me what should I do after cystoscopy urine pressure is not build up

[MrCt]

This helps - how long should one do these for in order to strengthen urine flow ( prevent urine retention ) and also is it bette r to do these in kneeling position or lying down ?

[lalitadahal]

Hi michell, my problem is leaking urine when I cough, sneeze, laugh please what I can do? Souluation