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control my bladder?
At the bottom of the pelvis,
several layers of muscle stretch between your legs. The
muscles attach to the front, back and sides of the
pelvic bones. Two pelvic muscles do most of the work.
The biggest one stretches like a hammock. The other is
shaped like a triangle (see picture below).
These are the same muscles that you would use to try to stop
the flow of urine. They are the muscles you will exercise
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How do I exercise pelvic muscles?
You can exercise almost anywhere and any time--while
driving in a car, at your desk or watching TV. To
exercise these muscles, just pull in or "squeeze" your
pelvic muscles (as if you are trying to stop urine
flow). Hold this squeeze for about 10 seconds, then rest
for 10 seconds. Do 3 to 4 sets of 10 contractions per
Be patient and continue to exercise. It
takes time to strengthen the pelvic muscles, just like
it takes time to improve the muscles in your arms, legs
or abdomen. You may not notice any change in bladder
control until after 6 to 12 weeks of daily exercises.
Still, most women notice an improvement after just a few
A few points to remember
Weak pelvic muscles often lead to urine leakage.
Daily exercises can strengthen pelvic muscles.
These exercises often improve bladder control.
Ask your doctor or nurse if you are squeezing the right
- Tighten your pelvic muscle before
sneezing, lifting or jumping. This can prevent pelvic
muscle damage and urine leakage.
- Continue to
exercise. If the exercises work, continue to do them,
just like any other exercises.
- Kegel can be
used during intercourse.