Kegel Exercises
Urinary incontinence can often be treated with Kegel exercises. These exercises help strengthen the muscles that control the bladder and can be done anywhere, any time. It may take 3 to 6 months to see an improvement. Here’s how:
- To locate the right muscles, try stopping or slowing your urine flow without using your stomach, leg or buttock muscles. When you're able to slow or stop the stream of urine, you've located the right muscles.
- Squeeze your muscles. Hold for a count of 10. Relax for a count of 10.
- Do this 20 times, three to four times a day.
- You may need to start slower, perhaps squeezing and relaxing your muscles for four seconds each and doing this 10 times, three or four times a day. Work your way up from there.
