It’s a fact of life that we can’t ignore, urinary incontinence is an issue, and we have to talk about it, darlings! And since this is International Women’s Month, we may as well talk about something that plagues women more than men, and what we can do about it! Let’s get into it.

Why Are We Talking About Urinary Incontinence?

Well, if you know you know… Urinary incontinence is a condition where urine is accidentally released. It can happen during stress, excessive coughing or laughter, or due to an existing medical condition. Some women may leak urine during activities like coughing or sneezing, which is a common symptom.

Millions of people all over the world suffer from urinary incontinence. While it can impact both men and women, more women struggle with this challenge than men. This can be an embarrassing experience but is also extremely uncomfortable physically. Types of incontinence include stress incontinence, which is caused by pressure on the bladder and can lead to urine leakage during physical activities.

There are ways to treat this condition medically when it is severe, but prevention can help tremendously, even when you can’t rid yourself of urinary incontinence permanently. One reason women experience this is after childbirth. The vagina and pelvic floor are affected by childbirth, which can weaken these muscles. Weak pelvic floor muscles are a common underlying issue that can result from age, pregnancy, childbirth, or surgery. The pelvic floor muscles support the bladder, uterus, vagina, and bowel, helping to maintain organ position and improve bodily functions.

Non-surgical options include conservative management, such as pelvic floor exercises and pelvic devices, which are often recommended as initial treatments. Pelvic devices can be used alongside exercises to help strengthen the pelvic floor. Kegel exercises are one method of prevention. They can improve incontinence and reduce urine leakage, helping women who leak urine during daily activities. Use this guide to learn more about Kegel exercises and the tips you need to do them right. If you have difficulty or need guidance, consult a healthcare professional for support.

For more information on conservative management strategies, Campbell Walsh-Wein Urology is an authoritative resource. A step-by-step guide to performing Kegel exercises will follow in the next section.

You may also like to read about yoga facial exercises!

Urinary Incontinence Defined

Urinary incontinence occurs when you are unable to “hold it in” and prevent bladder leakage on your own. When this happens, it could be due to a number of causes, with age being a key variable. Younger women do not typically have this problem, particularly if their pelvic floor muscles have not undergone the labor and delivery of childbirth. The simplest thing, such as a sneeze or any bodily movement that places pressure on the bladder can cause urinary incontinence. It can be severe, or just the odd leak from time to time. In any event, it is awkward, embarrassing, and uncomfortable. Some people may also experience difficulty to urinate or trouble controlling the urine stream.

Urinary incontinence can be caused by stress, but it can also be caused by a medical condition. Factors such as childbirth, obesity, pelvic surgery, and natural aging can also cause urinary incontinence. There is also incontinence known as urge incontinence, which occurs when you have the urge to go to the bathroom and the leak happens suddenly. Overflow incontinence occurs when the bladder does not empty entirely, often due to a full bladder, and there is a constant flow of leaks or dripping from the bladder. Not emptying the bladder fully can increase the risk of developing a urinary tract infection.

Because urinary incontinence happens at the pelvic floor, which supports the bladder, rectum, and bowel, pelvic floor exercises known as Kegel exercises can help. These exercises will strengthen and tighten the pelvic walls, and help you to control your bladder more. With Kegels, you can prevent leakage, and in time, do so without having to think so hard about “holding it in.” Improving pelvic health through Kegel exercises also enhances blood circulation and supports sexual health.

Introduction to Pelvic Health

Darlings, let’s take a moment to talk about something that truly matters for our well-being: pelvic health. The pelvic floor muscles are the unsung heroes of our bodies, providing essential support to our pelvic organs—including the bladder, uterus, and bowels. When these pelvic muscles are strong, they help keep everything in place and functioning smoothly. But as we age, or after events like childbirth, these muscles can weaken, leading to issues such as urinary incontinence, fecal incontinence, or even pelvic organ prolapse. The good news? Kegel exercises are a simple, effective way to strengthen your pelvic floor, improve bladder control, and support your overall pelvic health. By taking care of these vital muscles, you’re investing in your comfort, confidence, and quality of life.

Finding the Right Muscles for Kegel Exercises

Before you start your Kegel exercises, it’s important to make sure you’re working the right muscles. The pelvic floor muscles can be a bit tricky to find at first, but here’s a helpful tip: try to stop your urine flow midstream or imagine you’re trying to prevent yourself from passing gas. The muscles you engage in these moments are your pelvic floor muscles. Be careful not to squeeze your buttock muscles, thighs, or abdomen—using the wrong muscles can make Kegel exercises less effective and may even cause discomfort. If you’re unsure whether you’re targeting the correct muscles, don’t hesitate to reach out to a healthcare provider or physical therapist. They can guide you in finding and exercising the right muscles, ensuring you get the most benefit for your pelvic health.

Benefits of Kegel Exercises

The greatest benefit of Kegel exercises is a stronger pelvic floor muscle that helps to keep all of your organs functioning normally. The pelvic floor supports the uterus, the bladder, and the bowels. When the muscle is weakened due to physical or emotional stress, leakage can occur. This is why Kegel exercises will help with bladder control. If you struggle from any amount of leakage, Kegel exercises can even cure this problem completely in many cases. Kegel exercises strengthen the pelvic floor by tightening and lifting the muscles, which supports pelvic health and function. You can expect results from regular Kegel exercises within a few weeks to a few months, depending on consistency and proper technique.

Another benefit of Kegel exercises is that they enhance your intimate life considerably, improving sexual health as a result of stronger pelvic muscles. With a stronger pelvic wall, you have more control over your enjoyment and worry less about embarrassing moments such as urinary leakage. Kegel exercises can also help recovery from surgery in the pelvic area, and help with recovering from childbirth. This is true whether you’ve had a vaginal or cesarean delivery, as pregnancy can weaken the pelvic floor. Additionally, Kegel exercises can help women in menopause who are struggling with some of the physical symptoms that occur during that time of life. During this time, less estrogen is reaching the pelvic floor and Kegel exercises can help to improve that flow.

To exercise correctly, focus on tightening and lifting only the pelvic floor muscle, and avoid using your leg, legs, inner thighs, thigh, or buttocks during the exercise. It is important to relax the muscles completely between contractions, and Kegels can be done while relaxing, such as sitting or lying down, making them easy to incorporate into your daily routine.

Importance of Consistency

Consistency is your best friend when it comes to strengthening your pelvic floor muscles with Kegel exercises. Just like any other exercise routine, making Kegels a regular part of your day is key to seeing results. Try setting a reminder to perform your Kegel exercises at the same time each day—perhaps while brushing your teeth or during your favorite TV show. Start with a manageable number of repetitions and gradually increase both the duration and frequency as your muscles get stronger. Aim for about 10-15 minutes, three times a day, to help improve bladder control and reduce urinary incontinence. Remember, darlings, steady progress is better than perfection—your pelvic health will thank you for your dedication!

Maintaining Motivation for Your Pelvic Health Journey

Staying motivated on your pelvic health journey can make all the difference. Set realistic, achievable goals for your Kegel exercises and celebrate your progress, no matter how small. Keeping a journal or using an app to track your daily exercises can help you see how far you’ve come. Sharing your goals with a trusted friend or family member can also boost your motivation and keep you accountable. And remember, you’re not alone—seeking support from a healthcare provider or physical therapist can provide encouragement, expert advice, and reassurance as you work toward stronger pelvic health. Every step you take is a step toward greater confidence and well-being.

Consulting a Healthcare Provider

Before starting any new exercise routine, including Kegel exercises, it’s wise to consult a healthcare provider. They can help you determine if Kegel exercises are right for your unique needs and ensure you’re using the proper technique. Sometimes, underlying health issues may be contributing to pelvic floor problems, and a healthcare provider can help identify these and recommend additional treatments, such as pelvic floor therapy or physical therapy. With professional guidance, you can feel confident that you’re taking the best steps for your pelvic health and overall well-being. Don’t hesitate to reach out—your health is worth it!

How to Perform Kegel Exercises

To find your pelvic floor muscles, try stopping your urine flow mid-stream or insert a finger into your vagina and tighten the muscles around it; you should feel the muscle contract. This is a tactile way to find your pelvic floor and ensure you are targeting the right muscle for your Kegel exercise.

The starting position for a Kegel exercise can be sitting or lying down, whichever feels more comfortable. Begin by relaxing your body, then focus on tightening and lifting your pelvic floor muscle as if you are trying to stop urination or pick something up internally. Hold the contraction for three to five seconds, then release and relax for the same amount of time. Remember, relaxing between contractions is just as important as the tightening phase, and Kegels can be done while relaxing in your daily routine.

Repeat this process in sets of 3, with 10 to 15 repetitions per set every day. Make sure to exercise correctly: do not hold your breath—breathe normally throughout the exercise—and avoid squeezing your thighs or stomach. Only the pelvic floor muscle should be engaged.

If you have difficulty performing Kegels, pelvic devices or electrical stimulation can be used as aids to help you contract the right muscles. With regular practice, you can expect results in a few weeks to a few months, depending on your consistency and technique.

Start Kegel Exercises Today

Kegel exercises should be done every day if you truly struggle with incontinence. However, you can do them every day just to keep your pelvic walls stronger. You can do them any way you like, while watching TV on the couch, at work, when you are on the phone, or even cooking dinner. Nobody will know, and no equipment or tools are needed.

Kegel exercises can improve incontinence and help reduce urine leakage or leak urine by strengthening your pelvic floor muscles. If you struggle with urinary incontinence, you can expect results from regular Kegel practice within a few months, but progress may be gradual. If you have questions, difficulty performing the exercises, or do not see improvement, consult a healthcare professional for guidance.

So tell me, darlings, have you done Kegel exercises? What has your experience been? Please share in the comments!

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