Pelvic muscle exercises help you regain urinary control. This card tells you how to do them.
How Do I Identify My Pelvic Muscles?
To identify your pelvic muscle:
1. While you are urinating, stop the stream of urine.
2. Tighten the muscles that are used to hold back gas when you don’t want to pass it.
How Do I Know I Am Using The Correct Muscles?
Begin by urinating. While the urine stream is flowing, voluntarily stop the stream and count to five; then begin to urinate again. Repeat the steps twice. Never use your stomach, leg, or buttocks muscles. Exercising these muscles will not help you regain urinary control.
To find out if you are also contracting your stomach muscle, place your hand on your abdomen. Squeeze your pelvic muscle. If you feel your abdomen move, you are using the wrong muscles. If you are having trouble identifying these muscles, contact your doctor or nurse.
PATIENT INFORMATION
FACT CARD
Pubic bone
Urethra
Pelvic muscle
Prostate
Bladder
Coccyx
Rectum
How Often Should I Do The Exercises?
Exercise these muscles throughout the day, not just when you urinate. Do five to ten exercises at least five times a day.
Tighten the pelvic muscle and hold for five to ten seconds; then relax the muscle completely for ten seconds. The muscle may start to tire. If this happens, stop and resume exercising later.
Where Should I Do The Exercise?
Most people prefer exercising lying down on the bed or sitting in a chair. However, you should be able to do them in any position. To avoid urine leakage, tighten the muscle:
• Before you walk.
• Before you sneeze.
• On the way to the bathroom.
• During urination.
• When you stand up.
When Will I Notice A Change?
Do the exercises every day. After six to eight weeks, you will have fewer accidents. You will notice an even bigger difference after three to four months.
Can These Exercises Harm Me?
These exercises cannot harm you in any way. Most people find them relaxing and easy. If you get back pain or
stomach pain after you exercise, you are probably trying too hard and using stomach or back muscles. If you have headaches, you are also tensing your chest muscles and probably holding your breath.
