When your bladder starts acting up, it can be hard to keep it under control. Your pelvic floor muscles go rogue, and urinary incontinence sneaks into your daily life. Don’t worry — there are solutions to help you regain peace of mind. The holy grail? Kegel exercises. Let’s dive into these life-changing moves.
The Kegel method: a powerful ally against urinary leakage
Healthcare professionals often recommend a gentle method to fight urinary incontinence: Kegel exercises. But what exactly are they? And how do they work? Let’s explain.
The Kegel method was developed in the 1940s by Dr. Arnold Kegel. It consists of a series of exercises designed to strengthen the pelvic floor muscles, also known as the perineal muscles. These muscles play a key role in controlling both the bladder and the bowel.
How to perform Kegel exercises
Ready to try Kegel exercises to say goodbye to bladder leaks?
Doing Kegel exercises takes a little practice. The key is first to identify your pelvic floor muscles.
To do this, imagine you are trying to stop the flow of urine midstream. The muscles you contract are the ones you need to target during the exercises. Once you’ve identified them, you can start practicing your Kegels.
Contrary to what you might think, these exercises are not difficult. Simply contract your pelvic muscles as if you were trying to stop the flow of urine, hold the contraction for a few seconds, and then relax.
Note: It’s recommended to repeat this exercise several times a day, making sure to fully relax the muscles after each contraction.
Tips to optimize your Kegel exercises
Kegel exercises are simple, but a few tricks can maximize their effectiveness. Here are our top tips.
For best results, practice them regularly — ideally at least three times a day. Also, breathe normally during the exercises, and don’t forget to relax your muscles between contractions.
It’s also recommended to vary the exercises: combine basic holds with longer contractions or sets of quick contractions.
Tools to make Kegel exercises easier
Struggling with Kegel exercises or not sure you’re doing them correctly? Don’t worry — there are tools to help. They guide you and ensure you’re targeting the right muscles.
Some helpful tools for Kegel exercises against urinary leakage include:
- Vaginal cones.
- Ben Wa balls.
- Biofeedback probes.
- Leak-proof underwear.
These tools are particularly useful for women who struggle to identify their pelvic muscles or aren’t sure they’re doing the exercises correctly. They can be inserted into the vagina to help target the pelvic floor muscles. Some also measure effectiveness and track progress.
Incontinence underwear provides protection during activity. They feature absorbent layers that wick moisture, control odors, and retain leaks.
They can also be worn daily at home or at work. Discreet and practical. Our recommendation for sports activities: the ultra-absorbent incontinence boxer, available for men and women. Designed for heavy leakage while allowing full freedom of movement — perfect for exercise!
Pelvic floor therapy: a complement to Kegel exercises
Kegel exercises are a great first step in managing bladder leaks. For optimal results, they can be combined with pelvic floor therapy. Here’s how.
Pelvic floor therapy strengthens the pelvic floor muscles with the help of a physiotherapist or a midwife. It may include Kegel exercises, but also other techniques like electrostimulation or biofeedback.
Regular pelvic floor therapy sessions can significantly improve bladder control and reduce urinary leakage.
Kegel exercises during pregnancy and postpartum
Kegel exercises are especially beneficial for pregnant women and those who have recently given birth. They help prevent and treat pregnancy-related urinary incontinence. Here’s why.
During pregnancy and childbirth, the pelvic floor muscles are put under significant strain and may weaken. This can lead to urinary incontinence. Practicing Kegel exercises strengthens these muscles and helps prevent bladder leaks.
It is recommended to start Kegel exercises during pregnancy and continue after childbirth, as the pelvic floor muscles may remain weakened for months postpartum. This helps prevent and treat postpartum incontinence.
Conclusion: Kegel exercises for urinary leakage
Kegel exercises are a simple and effective way to fight urinary leakage. They strengthen the pelvic floor muscles, which play a vital role in bladder control.
Whether you’re pregnant, postpartum, or struggling with urinary incontinence for another reason, Kegel exercises can help. Practicing them regularly strengthens your pelvic muscles and improves bladder control.
Remember: consistency is key. For lasting results, practice Kegel exercises several times a day and make them part of your daily routine. You can also use tools like Ben Wa balls and vaginal cones, and don’t forget incontinence underwear for added protection and peace of mind.
Finally, if you experience urinary incontinence, it’s important to consult a healthcare professional who can guide you toward the best methods to manage the condition.