A Quick Guide to Kegel Exercises for an Overactive Bladder

Dealing with an overactive bladder is nothing but an inconvenience. It’s extremely uncomfortable, oftentimes sending you in search of a bathroom more often than reasonable. As a result, all of your activities are interrupted. It may have also caused you episodes of embarrassment, as incontinence can be impossible to constrain.

The best news is that a few simple exercises can help you overcome your overactive bladder—here is a step-by-step guide for you:

Step #1: Find the right muscles

To ensure the success of a Kegel exercise, it is important to pretend you need to urinate and hold it. Learning to relax and tighten the muscles responsible for urine flow in integral. To do this, finding the right muscles you need to tighten is crucial.

Next time you find the urge to urinate, settle yourself to go, and then hold it in. Feel around for the muscles in your vagina (make sure your hands are clean!), and then make sure your bladder and anus is tight. The muscle group responsible for these movements are your pelvic floor muscles, so if you feel them tighten, you’ve performed the exercise right. Keep in mind that your buttocks, thighs, and abdomen should remain relaxed as you perform the exercise.

Step #2: Perform the Kegel exercises

Once you’ve determined the movement and muscle groups responsible for, ensure that you perform Kegel exercises three times a day. Follow the instructions below for a successful Kegel exercise session:

• First, ensure that the bladder is empty before lying or sitting down.
• As soon as you’re certain, lie flat on your back or sit down to prepare for the exercise. 
• Tighten your pelvic floor muscles and hold tight for 3 to 5 seconds.
• Release your hold and relax the muscles, counting once again for 3 to 5 seconds.
• Repeat this exercise for 10 times in a single session for 3 times a day—one in the morning, afternoon, and night. 
• Watch your breath work as you perform the exercises. Your stomach, thigh, buttock, and chest muscles should remain relaxed.

Reminder: The exercise should be done every single day. After 4 to 5 weeks, you’ll be experiencing relief from symptoms. Never increase the sessions, however, as doing so can strain your muscles and this can further affect your urinary processes. 

Step #3: Explore other options

• Biofeedback: This comes with the aid of a doctor, but it should help you perform Kegel exercises more effectively. Here, computer graphs and audio causes are used to determine all muscles contracting during the Kegel exercises. Your doctor will be able to identify if you’re using the wrong muscles, and then help you find the right ones to engage.

• Bladder training: Here, your bladder will be trained to hold more urine before emptying it. This is best for incontinence, too, as you will be able to wait longer between bathroom trips. Your bladder eventually learns how to hold more urine. 

• Vaginal cones: These act as a weight-training tool for pelvic muscles, which are placed inside your vagina. These are designed to help strengthen your pelvic floor muscles, ultimately relieving you of your overactive bladder symptoms. 

Conclusion

The benefits of adding Kegel exercises to your daily routine are endless. They help you regain control of your bladder, relieve symptoms, and reduce the risk of embarrassing accidents. They also lower the risk of complications associated with overactive bladders, such as emotional distress and disrupted sleep. If you still struggle with bladder control after these exercises, however, it’s best to talk to a trusted doctor. 

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