Key Takeaways:
- Pelvic floor exercises, sometimes known as Kegels, can significantly reduce the frequency and severity of OAB-related wetting accidents.
- Kegels are a simple 3-step exercise, but first you must identify the correct pelvic floor muscles. Consider a session with a physical therapist to make sure you’re doing the exercises correctly from the start.
- Many women get results within a few weeks, but it could take a few months.
- Consider a waterproof mattress protector to stop nighttime accidents from soaking into the mattress while you’re learning the exercises.
Can Pelvic Floor Exercises Really Help OAB
Overactive Bladder (OAB) is often characterized by a sudden, intense urge to urinate, frequent urination, and involuntary wetting accidents. These symptoms occur when the muscles of the pelvic floor, which support the bladder and regulate the flow of urine, are weakened. This can happen due to childbirth, aging, weight gain, surgery, or prescription medications.
Pelvic floor exercises will strengthen this entire group of muscles with isometric muscle contracting and relaxing. They are known to improve female bladder control, reduce urine leaks, and enhance sexual pleasure.
Kegel Exercises for Women
Kegel, or pelvic floor exercises, deliver 2 benefits for women. They reduce wetting accidents due to weakened pelvic floor muscles, and they also improve the quality of your sex life.
- Identify the right muscle group: A simple method is to stop the flow of urine midstream. The muscles you just used are your pelvic floor muscles.
- Contract the muscles: Tighten your pelvic floor muscles, hold the contraction for three seconds.
- Relax: Relax the muscles for three seconds.
- Repeat: Aim for 10 repetitions, three times a day.
For best results tighten only the pelvic floor muscles. Do not tense the muscles in your abdomen, thighs, or buttocks. Continue to breathe freely during the exercises. Do not hold your breath.
As you get more comfortable with the exercises, you can gradually increase the duration of the contractions and the number of repetitions.
Create a Routine That Works for You
Consistency is key. In fact, it’s more important than intensity.
Make your Kegel exercise a regular part of your daily routine to get the best results. Set aside a specific time each day for your exercises, such as during your morning routine, while commuting, or when winding down at night. Make it a habit and you’ll see results.
When to Expect Results
Patience is key when it comes to any exercise regimen, and Kegels are no different. While some women may start noticing improvements in bladder control within a few weeks, it could take as long as three to six months to experience significant benefits. Don’t get discouraged. If you’re consistent with your routine, the muscles will get stronger, and you’ll see results. If you’re not noticing any changes after a few months, it might be worth discussing with a specialized physical therapist to make sure you’re performing the exercises correctly.
Waterproof Mattress Protectors for Bedwetting
Consider a waterproof mattress protector to block nighttime wetting accidents from soaking into the mattress, and to make cleanup fast-and-easy.
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Frequently Asked Questions (FAQ)
1. How often should you perform Kegel Exercises?
Aim to do Kegel exercises three times a day. Each session should consist of about 10 consecutive contractions and relaxations. As you progress, you can increase the duration of the contractions and the number of repetitions. Stop or slow down if you start to feel any discomfort.
2. How can you tell if you’re doing pelvic floor exercises correctly?
One of the best indicators is results. You should start to see improvements in your bladder control within a few weeks. Additionally, during the exercise, you should feel a sensation of lifting or squeezing internally, and you shouldn’t feel significant movements in your abdomen or legs. You may want to book a session with a physical therapist to get professional instruction. They may use biofeedback techniques to help you identify and strengthen the correct muscles.
3. Can you overdo on Kegel Exercises?
Yes, it’s possible to overdo because you’re working a muscle group. Stop or slow down if you experience soreness or fatigue in your pelvic floor muscles. This could lead to a temporary weakening of the muscles, which is counterproductive. When in doubt schedule time with a physical therapist to get professional guidance.
4. Do Kegel Exercises really improve sexual performance?
There’s a strong link between a healthy pelvic floor and sexual pleasure. Kegel exercises can indeed help improve sexual response in women by enhancing blood flow to the pelvic region, which can contribute to more intense orgasms and better sexual experiences.
