How women can exercise pelvic floor to combat bladder issues

To improve pelvic floor health and address bladder issues, women can benefit from practicing Kegel exercises. These exercises focus on strengthening the pelvic floor muscles, and are commonly prescribed for urinary incontinence, especially stress urinary incontinence, which includes leakage during activities like coughing or lifting heavy objects 1 2.

Here's how to perform Kegel exercises effectively:

1. Identify the right muscles: Pretend you are stopping the flow of urine — that's your pelvic floor muscle. Do not perform Kegels while actually urinating as it can lead to dysfunction.

2. Exercise routine: Start by squeezing these muscles for 5 seconds, then relax for 5 seconds. Perform 10 to 15 repetitions per set. Begin lying down and, as you get stronger, progress to sitting and eventually standing.

3. Avoid overdoing it: Just like any exercise, avoid overtraining to prevent the pelvic floor from becoming overly tight and leading to dysfunction. It's advisable to perform these exercises two to three times daily 2.

For women experiencing pelvic organ prolapse or weakness, a gradual introduction and consulting with a pelvic floor physical therapist can ensure the exercises are done correctly. This will help in strengthening the pelvic floor without overexerting 1.