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How do you do kegel exercises for bladder training?

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Kegel exercises strengthen the muscles you use to start and stop the flow of urine. Research finds that combining pelvic floor exercises with other bladder retraining techniques is very effective for treating incontinence in women. To do a Kegel, squeeze the muscles you normally use to stop the flow of urine. Hold the contraction for 5 seconds, and then relax for five seconds. Gradually increase to 10-second contractions with 10 seconds of rest in between. Work up to doing three sets of 10 contractions each day.

If you can't find the right muscles to squeeze for Kegel exercises, you can put a finger into your vagina to feel the muscles contract. Or you can ask a doctor about trying biofeedback. During biofeedback, the doctor either puts a small probe into the vagina or puts electrodes on the skin outside of the vagina or anus. They show your pelvic floor muscle contractions on a video monitor. Watching the contractions can help you learn when you're doing them correctly.

From: Bladder Training WebMD Medical Reference

SOURCES: American Academy of Family Physicians: "Bladder Training for Urinary Incontinence." National Kidney and Urologic Diseases Information Clearinghouse: "Urinary Incontinence in Children." Women's Continence Center: "Bladder Training."  Mayo Clinic. Shamliyan, T.A. , March 2008. Kim, S.W. , 2008.





Annals of Internal MedicineGynecologic and Obstetric Investigation

 

Reviewed by Nazia Q Bandukwala on June 4, 2019

SOURCES: American Academy of Family Physicians: "Bladder Training for Urinary Incontinence." National Kidney and Urologic Diseases Information Clearinghouse: "Urinary Incontinence in Children." Women's Continence Center: "Bladder Training."  Mayo Clinic. Shamliyan, T.A. , March 2008. Kim, S.W. , 2008.





Annals of Internal MedicineGynecologic and Obstetric Investigation

 

Reviewed by Nazia Q Bandukwala on June 4, 2019

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What are tips to improve the success of bladder training?

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