How To Do Pelvic Floor Exercises For Urinary Incontinence: A Complete Guide
- Rapidcare
- May 13
- 3 min read
Updated: 2 days ago
Do you experience bladder leaks and wonder if it's just a normal part of aging? Have you been told that drinking less water will help prevent accidents? Are you unsure how to strengthen your pelvic muscles for better bladder control?
If so, you're not alone. Many people live with incontinence but hesitate to talk about it because of common myths and misunderstandings.
The good news is, bladder control issues can often be managed, and learning to strengthen your pelvic muscles can make a big difference. Let's bust some common myths and explore practical ways to improve bladder health.
Common myths about incontinence and pelvic floor exercises
Myth 1: Only older people experience incontinence
Truth: While incontinence is more common with age, it affects people of all ages. Women after childbirth, men after prostate surgery, and even athletes can experience bladder leaks.
Myth 2: Drinking less water prevents leaks
Truth: Cutting back on fluids can actually make symptoms worse by irritating the bladder and causing dehydration. Staying hydrated - especially with water - is key to bladder health.
Myth 3: Incontinence is just a normal part of aging
Truth: While it becomes more common with age, incontinence is not inevitable. Strengthening your pelvic floor and seeking treatment can significantly improve symptoms.
Myth 4: Pelvic exercises are only for women
Truth: Men also benefit from pelvic floor exercises, especially after prostate surgery. Stronger pelvic muscles support bladder control and help prevent leaks.
Myth 5: Surgery is only solution
Truth: Many people manage incontinence with lifestyle changes, exercises, and medical treatments before considering surgery.
Bladder Control and Incontinence: How to Strengthen Your Pelvic Muscles Effectively
Your pelvic floor is a group of muscles that support the bladder and bowel. When these muscles weaken, they struggle to control urine, which can lead to leaks. Pregnancy, childbirth, surgery, or chronic coughing can all contribute.
The good news? With right exercises, you can strengthen these muscles and regain control.
Easy pelvic floor exercises to try
Pelvic floor squeezes (Kegels)
Identify your pelvic muscles by stopping urine midstream (only once to test, not regularly)
Squeeze the muscles for 5 seconds, then relax for 5 seconds
Do 10 Reps, 3 times a day
Bridge lifts
Lie on your back with knees bent, feet flat on the floor
Lift your hips while engaging your pelvic floor
Hold for a few seconds, then lower slowly
Repeat 10-15 times
Squats
Stand with feet shoulder-width apart
Lower into a squat while engaging your pelvic floor
Rise back up slowly
Repeat 10-15 times
Bladder training
Delay urination by a few minutes to strengthen control
Gradually increase the time between bathroom trips
Keep a bladder diary to track your progress
Daily Pelvic Floor Exercises: A Simple Routine to Reduce Incontinence
Do them while brushing your teeth, watching TV, or commuting
Set reminders on your phone to stay consistent
Use apps designed to guide and track pelvic floor exercises
If unsure, consult a physiotherapist
When to seek professional help
If incontinence is affecting your daily life, don't hesitate to speak to your GP. A healthcare professional can offer guidance on treatments, physiotherapy, or medication to improve symptoms.
There are also support groups where you can connect with others facing similar challenges. For more trusted advice, visit the NHS website for treatment options and recommendations.
Request toilet cards and RADAR keys
Bladder issues can make everyday life more challenging, but small tools can make a big difference. When you register, you'll receive a free toilet card and RADAR key – helping you access accessible toilets quickly, wherever you are.
It's an easy way to stay confident, comfortable, and prepared when you're out and about.
For more helpful resources, explore these blogs:
Frequently Asked Questions: Incontinence Management and Pelvic floor exercise
1. How do you strengthen the pelvic floor for urinary incontinence?
You can strengthen pelvic floor muscles with targeted exercises like Kegels. These involve squeezing and lifting the muscles you’d use to stop urine flow, holding for a few seconds, and releasing.
2. Will pelvic floor exercises reverse incontinence?
Pelvic floor exercises can significantly reduce or even stop mild to moderate incontinence over time. Consistency is key, and results may take a few weeks to appear.
3. How often should you do pelvic floor exercises for incontinence?
Aim to do pelvic floor exercises at least 3 times a day, with 8–12 repetitions each time. Regular practice helps build strength and control.
4. How do I know if I am doing pelvic floor exercises correctly?
If done correctly, you should feel a lifting and tightening sensation around your pelvic muscles without squeezing your buttocks or thighs. A physiotherapist can guide you if you're unsure.
5. How to tighten pelvic floor muscles quickly?
There's no instant fix, but daily pelvic floor exercises can show improvement within a few weeks. Avoid straining and focus on technique for the best results.
