Incontinence can be embarrassing, inconvenient, and a hindrance to everyday life. Many people suffering from incontinence want to know what they can do to treat it on their own. The number one at-home treatment for incontinence is muscle training to strengthen pelvic floor muscles, more commonly known as Kegel exercises.
Kegel exercises can be done by both men and women. These pelvic floor muscle training movements can help strengthen your muscles to better hold urine.
Kegel exercises for women:
- Squeeze the muscles you would use to hold urine in. Your belly and buttocks should not be moving when you squeeze.
- Hold the squeeze for 3-5 seconds, then release. Repeat this 10-15 times. Try to do 3 or more of these sessions per day.
Kegel exercises for men:
- While urinating, try to stop or slow the flow of urine when you are more than halfway done.
- Do not tense your buttocks or stomach, or hold your breath while doing this action.
- When you have stopped or slowed your urine, you’ve found the muscles to contract for Kegel exercises.
- Practice contracting these muscles for 5 seconds, then release them for 5 seconds.
- Repeat this 10 times, and do a session of this exercise three times per day.
Kegels are the top way to strengthen pelvic floor muscles at home. However, they may not be enough. If you practice Kegel exercises but still have constant urges or leaking, it may be time to contact us. The Incontinence Institute offers individualized treatment options. Feel free to call our discreet, professional Medical Concierge at 800-771-1953 if you have questions or to set up an appointment.