Search

5 Exercises to Strengthen the Bladder and Reduce Urinary Incontinence


If you're struggling with urinary incontinence, don't worry – you're not alone. Millions of people all over the world experience this issue on a daily basis. Fortunately, there are a number of exercises that can help to strengthen the bladder and reduce the occurrence of urinary incontinence. In this blog post, we will discuss 5 different exercises that can help to improve bladder health. Try out these exercises today and see if they make a difference for you!



  1. Kegel ExercisesOne of the best exercises for improving bladder control is the Kegel exercise. This simple yet effective exercise can be done anywhere, at any time – you don't even need to take your clothes off! To do a Kegel exercise, simply squeeze the muscles that you use to stop the flow of urine. Hold this contraction for five seconds, and then release. Repeat this process ten times, three times per day. With regular practice, you should start to see an improvement in your urinary incontinence.

  2. Pelvic Floor ExercisesAnother great exercise for strengthening the bladder is the pelvic floor exercise. This exercise is similar to a Kegel, but instead of contracting the muscles that stop urine flow, you will contract the muscles that support the pelvic organs. To do this exercise, sit or lie down in a comfortable position. Slowly tighten the muscles around your anus and vagina, as if you are trying to stop yourself from passing gas. Hold this contraction for five seconds, and then release. Repeat this process ten times, three times per day.

  3. Bridge Pose: If you're looking for a more challenging exercise to help improve bladder control, try the bridge pose. This yoga pose is great for strengthening the pelvic floor muscles. To do this pose, lie flat on your back with your knees bent and feet flat on the ground. Slowly lift your hips off of the ground, using your glutes and hamstrings to support your pelvis.

  4. Consider bladder training, in which you urinate at set intervals, even if you don't feel the urge. This can train your bladder to hold urine for longer periods of time.If you're struggling with urinary incontinence, talk to your doctor. They may be able to recommend additional exercises or treatments that can help.

  5. Some studies show moderate exercise such as simply walking, biking, or swimming can help strengthen your bladder.

Remember, there is no shame in seeking help for a bladder control problem. Urologists are here to help. Lansing Institute of Health is a Division of Compass Health. The area’s leading physicians have come together for your health. Welcome to a new direction in health care. Physician leaders in the Lansing area have come together to form Compass Health—a multi-specialty medical group committed to preserving the physician/patient relationship in today’s healthcare landscape. At Compass Health, providing the care you need is the focus of everything we do. The physicians and staff of Compass Health provide leading-edge patient-centered care across a range of medical specialties.