Urinary incontinence, or the inability to control urination and bowel movements voluntarily, can be life-changing. It can be divided into six types: stupor, stress, urgency, mixed, nocturia, and overflow. Depending on the type of incontinence, your treatment will be specific to you. However, below, you’ll find the most common pelvic floor retraining exercises to get you started. For more personalized care, contact a Physical Therapist (PT) near you.

“Freeze, Breathe, Squeeze Sequence”

As soon as you notice the urge to urinate, stay still for about a minute before changing positions or going to the bathroom. Next, breathe deeply and slowly to reduce the urge. Finally, squeeze the pelvic floor 1-5 times to prevent leakage and reduce bladder activation. After finishing this series, you can determine if it was a real impulse and if the timing was right. You can also determine the safest and most efficient route to the bathroom to avoid slips, trips and falls. Plus, with the help of a bladder diary and a physical therapist, you can retrain your body and your bladder to create a more consistent urination schedule.

Quick flick of the pelvic floor

The pelvic floor also needs training for high stress moments. These events may include coughing, sneezing, laughing, jumping, slipping and falling. To prepare for these events, it is important to practice maximal upward and inward contraction of the pelvic floor quickly and efficiently; then allow it to fully relax. This can be while you’re sitting at your desk, waiting in line at the grocery store, or snuggling up in bed. Focusing on isolated contractions can help build strength and prevent leaks during “unplanned” events such as sneezing. These exercises are often called “Kegels”; they’re not the answer to all your questions, but they’re a great place to start!

long-term holding

The pelvic floor is primarily made of endurance fibers that help stabilize the pelvis and support internal organs. To train these muscles, practice contracting and holding the pelvic floor muscles upward and inward for 5 seconds, 10 seconds, and then steadily increase the endurance beyond 45 seconds. First, practice in a comfortable position while resting, then multitask, such as walking, climbing stairs, or even squatting. This will help strengthen your pelvic floor and give you peace of mind knowing your body is strong and healthy.

Come see us strengthen your pelvic floor

The final and most important message about pelvic health is that the process takes time. Pelvic floor strengthening and retraining typically takes up to 6-8 weeks until you see visible results. If you’re still feeling overwhelmed and frustrated with your condition, contact your local Athletico and find a pelvic health professional near you. Water leaks are never normal, and they don’t have to be if you can find the right physical therapist.

Find a Pelvic Health Therapist

The Athletico Blog is an educational resource written by Athletico staff. Athletico bloggers are licensed professionals who abide by the codes of ethics established by their respective professional associations. The content published in blog posts represents the opinion of the author alone, based on his expertise and experience. The content presented in this blog is for informational purposes only and does not constitute medical advice and should not be relied upon in making personal health decisions.