An overactive bladder is a nuisance. There are times when you might be out in public and the sudden urge to urinate can become so powerful that you find yourself running for the bathroom before you wet yourself instead of eating dinner with family and friends. The situation can be worse at night when all of sudden you start noticing that you are urinating in your sleep and wetting the bed. These situations are often the result of weakening muscles around your urethra. Here is how you can strengthen those muscles using Kegel exercises.
The first step in doing Kegel exercises is pinpointing the muscles that you need to exercise. The muscles that open and close your urethra (the urethra is the tube through which urine passes through your urinary canal to the outside world) are located in the bottom of the pelvic region of your body. You can determine what muscles open and close your urethra when you force your urine to stop in mid-stream. You don't want to involve other muscle groups in your abdominal, thigh, and buttock regions in this activity as this can distract you from determining which muscles are actually opening and closing your urethra. You know which muscles need to be exercised once you can feel the exact muscles you are using to shut off your urine.
This exercise can be done almost anywhere at any time. Empty the contents of your bladder before you begin. You will want to contract the muscles just like you would if you were urinating and wanted to stop, and then you will want to release the muscles (this is why it's important to empty your bladder before you begin). Do three sets of 8-12 contractions each time you do this exercise. You will want to hold each contraction for about 6 – 10 seconds before you release the muscles. You can do these exercises throughout the day, but you should try to do it at least three separate times during the course of the day. Be aware that you probably won't see any difference in your urine leakage for at least a couple of months after you've started to exercises.
If you feel you need help locating the right muscles you need to exercise, you should visit your doctor to have them help you out. Your doctor should also be able to give you practical tips on how best to perform the exercises and can also help you monitor how effectively you are doing the exercises. Contact a clinic like Alliance For Women's Health, Inc. for more information.Share