Urinary incontinence is inconvenient and uncomfortable, but there are simple ways to manage or even cure this condition. Whether you developed incontinence after childbirth, as a result of stress, or from another medical condition such as an overactive bladder, doing a few pelvic exercises every day can dramatically improve your situation. Midwest Urogynecology offers top-notch, compassionate care to women in the St. Louis, MO, area, and they can advise you about ways to manage urinary incontinence.

3 Exercises That Reduce Urinary Incontinence

Kegels

Squeeze the muscles that control your urine flow. Hold the position for 10 seconds, then rest for 10 seconds. Repeat this process ten times.

Slow Pull-Ups

Slowly squeeze your pelvic floor muscles as tightly as you can. Hold this position for 5 seconds, then rest for 5 seconds.

Fast Pull-Ups

Quickly tighten your pelvic floor muscles as hard as you can, then let go. The goal is to do one slow pull-up and immediately follow it with ten fast pull-ups.

While doing these exercises, it’s important to keep other muscles in your body relaxed, so don’t tense your back, buttocks, or thighs. Midwest Urogynecology recommends you try these exercises three or four times throughout the day in different positions — sitting, lying down, and standing. As your muscles strengthen, you’ll hold the squeezing position longer with less effort. 

If you have questions about urinary incontinence, call (314) 596-9955 to speak with a caring medical provider at Midwest Urogynecology in St. Louis. You also can contact them on their website, where you’ll find more information about conditions they treat.