Urinary Incontinence
Having problems with leakage while you exercise?? This is called urinary incontinence which is often caused by weak pelvic floor muscles.
The pelvic floor is a hammock of muscles that supports the organs of the abdomen and pelvis. The pelvic floor muscles can become weak with age or after a woman has a baby. This can result in loss of bladder control.
When people with weak pelvic floor muscles skip, run, jump, cough or sneeze, they may experience some urinary leakage. This is very frustrating as you may feel the need to run to the bathroom 2 or 3 times during a workout.
We strengthen the arms by doing pushups and planks, we strengthen the legs by doing squats and lunges, and we can also strengthen the pelvic floor muscles but doing exercises called kegels!
A kegel is a voluntary contraction of your pelvic floor muscle. Before attempting to exercise these muscles regularly, you must first learn how to contract them correctly. Squeeze the muscles that you would use if you were trying to stop the flow or urine. (Do not actually try to urinate and stop mid flow as this can cause bladder infections). Make sure that your belly and bum muscles stay relaxed. Do not hold your breath. For women, you can place one finger in your vagina and perform your kegel. If you’re doing it correctly the muscles around your finger should clench. Once you have mastered this technique you are ready to start regular kegel exercises.
There are 2 different types of kegel exercises you must do if you are experiencing problems with bladder control.
Long Contractions
1. Stand, sit or lie down with your knees slightly apart.
2. Slowly tighten the muscles you would use if you were to try to stop the flow of urine.
3. Your goal is to be able to hold this contraction for 10 seconds. In the beginning you may be able to only hold it for a few seconds but this will lengthen as you become stronger.
4. Do 10 contractions, holding each one for 10 seconds if possible. REST 10 seconds between repetitions (this is a very important part so do not skip it!).
5. Do 3 sets / day.
Fast Contractions
1. Squeeze your pelvic floor muscles quickly and strongly holding only for 1-2 seconds.
2. Release the contraction for just a moment and then squeeze again.
3. Start with 5 repetitions and work your way up to 10 reps, 3 times/day.
Please note!
1. If you are doing your kegels correctly, no one should know what you are doing. Therefore you can do them while watching TV, sitting at your desk at work, driving home, etc.
2. With practice you should be able to start doing a kegel during exercise or before you cough or sneeze. This should prevent any leakage.
3. Like when you start any exercise program, it may take weeks or even months before you begin to see results. But if you continue to do these exercises 3 times / day you will eventually start to notice that you can jump, run, cough and sneeze without having to run to the bathroom.
The pelvic floor is a hammock of muscles that supports the organs of the abdomen and pelvis. The pelvic floor muscles can become weak with age or after a woman has a baby. This can result in loss of bladder control.
When people with weak pelvic floor muscles skip, run, jump, cough or sneeze, they may experience some urinary leakage. This is very frustrating as you may feel the need to run to the bathroom 2 or 3 times during a workout.
We strengthen the arms by doing pushups and planks, we strengthen the legs by doing squats and lunges, and we can also strengthen the pelvic floor muscles but doing exercises called kegels!
A kegel is a voluntary contraction of your pelvic floor muscle. Before attempting to exercise these muscles regularly, you must first learn how to contract them correctly. Squeeze the muscles that you would use if you were trying to stop the flow or urine. (Do not actually try to urinate and stop mid flow as this can cause bladder infections). Make sure that your belly and bum muscles stay relaxed. Do not hold your breath. For women, you can place one finger in your vagina and perform your kegel. If you’re doing it correctly the muscles around your finger should clench. Once you have mastered this technique you are ready to start regular kegel exercises.
There are 2 different types of kegel exercises you must do if you are experiencing problems with bladder control.
Long Contractions
1. Stand, sit or lie down with your knees slightly apart.
2. Slowly tighten the muscles you would use if you were to try to stop the flow of urine.
3. Your goal is to be able to hold this contraction for 10 seconds. In the beginning you may be able to only hold it for a few seconds but this will lengthen as you become stronger.
4. Do 10 contractions, holding each one for 10 seconds if possible. REST 10 seconds between repetitions (this is a very important part so do not skip it!).
5. Do 3 sets / day.
Fast Contractions
1. Squeeze your pelvic floor muscles quickly and strongly holding only for 1-2 seconds.
2. Release the contraction for just a moment and then squeeze again.
3. Start with 5 repetitions and work your way up to 10 reps, 3 times/day.
Please note!
1. If you are doing your kegels correctly, no one should know what you are doing. Therefore you can do them while watching TV, sitting at your desk at work, driving home, etc.
2. With practice you should be able to start doing a kegel during exercise or before you cough or sneeze. This should prevent any leakage.
3. Like when you start any exercise program, it may take weeks or even months before you begin to see results. But if you continue to do these exercises 3 times / day you will eventually start to notice that you can jump, run, cough and sneeze without having to run to the bathroom.