The pelvic floor consists of layers of muscles that support your bladder, bowel and uterus. These muscles hold your pelvic organs in place and help control the release of urine or stool.
Sometimes the pelvic floor muscles will get weaker after pregnancy or childbirth. (Other causes of weak pelvic floor muscles include injury, lack of exercise or aging). Some people may experience urinary leakage during pregnancy or after giving birth.
Pelvic floor exercise can strengthen your pelvic floor and help improve bladder control. You can begin gentle pelvic floor exercises within a day or two of an uncomplicated birth. If you experienced significant tearing during birth, talk to your health-care provider about when it is safe to start.
Before pelvic floor exercise
Before you begin, learn to feel your pelvic floor muscles contract by:
- Stopping the flow of urine and then relaxing your muscles to allow your bladder to empty completely
- Inserting one or two clean fingers into your vagina and then tightening your pelvic floor muscles to squeeze your fingers
- Squeezing the muscles around your anus as if you are trying to keep from passing gas and feeling your anus tighten and pull up and away from your seat.
Note that you should only stop the flow of urine to help identify the right muscles. Do not repeat this as an exercise.
How to do Kegel exercises
After you learn how to feel your pelvic floor muscles, you can start doing exercises known as Kegel exercises.
Kegels can be done anywhere and at any time. You can do them sitting, standing or lying down. Empty your bladder first and then do the following exercises three to four times each day (morning, noon, afternoon and bedtime) or as directed by your health-care provider.
Do Kegel exercises by:
- Taking deep breaths (but don't hold your breath) and tightening your anal muscle, pulling inward and upward, like you are trying to hold back urine or gas
- Holding these muscles for a count of 10 and then slowly releasing and relaxing for a count of ten
- Repeating this cycle again at least once and up to 10 times
- Finishing your exercises with five to 10 quick and strong contractions
As your pelvic floor muscles get stronger, you can gradually increase the number of Kegel exercises you do and how long you hold each contraction. You can also tighten these muscles before activities like sneezing, coughing or lifting to help control your bladder. Kegel exercises can benefit you throughout your life.
Other tips for managing a leaky bladder include staying at a healthy weight and drinking six to eight glasses of fluid per day. Try not to urinate "just in case" because this trains your bladder to empty before it is full. Only go when you need to.
Learn more about pelvic floor exercises.
