KEEPING STRONG WITH KEGELS FOR FEMALE INCONTINENCE
Getting help & advice with incontinence and light bladder leakage (LBL) is fairly easy. Doing pelvic floor or Kegel exercises to keep your pelvic floor muscles strong takes effort but will produce positive results & is one option to minimize LBL or incontinence. It is recommended that all women practice Kegel exercises throughout their life to maintain a strong pelvic floor, particularly after giving birth. Maintaining a strong pelvic floor throughout pregnancy should achieve a better outcome aﬅer childbirth.
HOW TO TREAT BLADDER LEAKAGE WITH KEGELS
The first exercise is a long hold for
strength. This can be done when
you’re either sitting, standing, lying
on your back with your knees
and legs apart, or kneeling on your
hands and knees.
The second exercise is a quick squeeze for power. Squeeze and liﬅ your pelvic floor muscles as
strongly as possible. Do not hold on, squeeze and let go. Rest for a few seconds between each squeeze. Repeat 10-20 times, and do this exercise one to three times a day.