LIVING WITH INCONTINENCE
Incontinence exercise
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Step 1: Finding the right muscles
Before you begin you need to find the correct muscles to activate. The easiest way to do this is to squeeze like you are stopping the flow of urine, and retracting or drawing in your penis. Whenever you tighten those exact muscles, you are exercising your pelvic floor muscles. By doing these following exercises you can improve both the strength and endurance of your muscles, which helps you prevent urine leakage.
Step 2: Strength
Clench and hold your pelvic floor muscles for a second or two. Relax for 10 seconds and then repeat, building up to 10 repetitions. Try not to squeeze your buttocks or tighten your thighs or stomach at the same time while doing this exercise.
Step 3: Perseverance
Use the same technique as for the strength exercise, but this time instead of repeating short clenches, clench 10 seconds, building up to 10 repetitions. Relax for 20 seconds between each repetition.
Step 4: Resistance
Kick it up a notch by adding abdomen resistance when you do the strength and perseverance exercises. While laying on your back, lift your feet off the ground to activate your core muscles.
Pro tip: Hard contractions
Feel like you've mastered the exercises above? Try using fast, hard contractions to squeeze your pelvic floor muscles as hard as you can and then let go straight away. Repeat up to 10 times.
Remember, good results take time and it will take several weeks before you notice improvement. Until then, make sure you do these exercises daily.
Asaleo Care makes no warranties or representations regarding the completeness or accuracy of the information. This information should be used only as a guide and should not be relied upon as a substitute for professional, medical or other health professional advice.
