Tuesday, December 18, 2007

How to Train Your Bladder

Incontinence occurs in both Men and Women. Read about how to train your bladder below.

Training while good, may not bring back full control of the bladder for some people. It also takes time to see the results.

Don't be embarassed in the interm! While you are training yourself to have better control, consider ordering some adult diapers from us. We offer discrete shipping. You can order them online at www.binsons.com or contact one of our customer service representatives at (888)-246-7667.


Training program
Due to the different causes of bladder weakness between men and women, the following exercises could help to improve the situation for some men with bladder weakness. Please talk to your doctor to find out what would be the best solution for you.
Choose the best position for you  
Lie on your back:

  • with your legs pulled up
  • with a cushion supporting your legs
  • with your legs resting on a chair
Relax your back, buttocks, abdomen and legs as much as possible. Putyour hand on the lower half of your abdomen and make sure the musclesare not tensed. Breathe easily.  
Find the right muscles
Now you should concentrate on locating the right muscles. Slowly contract the sphincter. Squeeze the muscles around the urinary tract - imagine that you need to go to the toilet but can't get to one. Continue squeezing upwards so that you feel the pelvic floor being sucked inward and upwards. Repeat this contraction using moderate effort for about 2 seconds and then rest a further 2 seconds. Do this a number of times.
 male incontinence exercise
By consciously interrupting the flow of urine next time you visit thetoilet, you will be able to ascertain whether or not you have found theright muscles. But remember this is not part of the training program -just a way of checking.   
Another way to check is by placing a finger between your scrotum and the anus and feeling the muscles contract.  
The 'strength' contraction
When you are sure that you have located the right muscles, you can squeeze harder and longer. Squeeze as hard as you can for 5 seconds and then relax for 5 seconds. Repeat this 5 - 10 times.
 male incontinence exercise
The 'endurance' contraction
Do the same but hold for anywhere between 30 seconds and one minute. After a while, you will feel your strength ebbing but don't worry! Still try to contract the muscles for up to one minute. Do this exercise just once a day.
 male incontinence exercise
The 'resistance' contraction
When you have mastered the 'strength' contraction, you are ready to try this combined with abdominal pressure. For example:

  • Squeeze at the same time you do sit-ups
  • Squeeze when you cough
  • Squeeze and jump at the same time
  • Squeeze when you're out running
  • Squeeze next time you lift something heavy
 male incontinence exercise
As this training program only takes a few minutes of your time, it would be a good idea to repeat it as often as possible, preferably 6 -8 times daily. No injuries will result; it's extremely beneficial and is also an excellent precautionary measure!  


Excercising the muscles in the pelvic floor is an effective way to minimize or prevent bladder leakage. They can be activated voluntarily so it is easy to make them strong. Excercising costs nothing and has no side effects, so try this before starting other treatment methods.

After 2-3 months of excercising you should notice an improvement. If you do not, talk to your doctor who will either help you to improve your excercises or maybe suggest an alternative method of treatment. However, whatever the doctor's suggests, he or she will stress the importance of remaining physically active.
 female incontinence exercise
The pelvic floor muscles
The pelvic floor muscles are a group of muscles inside the pelvis that forms a floor in the body. They surround the urethra, vagina and rectum and should, along with the sphincter muscles, maintain control over these openings. The muscles should also support the urethra, bladder and womb and withstand all increases in abdominal pressure that occur during physical exercise.
 female incontinence exercise
If the pelvic floor muscles are weak the urethra can fall during exertion, resulting in bladder leakage.  
Finding the right muscles is important
The pelvic floor muscles are not easy to locate oneself. Studies have shown that some 30% of women who try to train their pelvic floor muscles do so incorrectly. It is important that you are aware of the most common mistakes. They are:

  • Tensing the buttocks, thighs and stomach muscles instead of the pelvic floor muscles.
  • Lying on your back with bent knees and then squeezing the buttocks and lifting up at the same time. This is a good exercise for the buttocks, back and thigh muscles, but has little effect on the pelvic floor muscles
 female incontinence exercise
  female incontinence exercise
The following test should prove helpful
Try interrupting the flow when you urinate. Try to feel which muscles you are using to do this. These are the muscles you need to work on. Note that this is only a test to identify the correct musculature and should not be repeated on a regular basis.
Correct contraction of the muscles
Correct contraction of the pelvic floor muscles feels like a small lift under the pelvis up into the body. There should be no accompanying movement of other parts of the body, e.g. the buttocks, stomach or the inner thighs. If you have a problem identifying the right muscles or if you are not sure that you are exercising correctly contact your doctor and/or urologist.
 female incontinence exercise
When you have learned to use the muscles correctly, train as hard as you can without using other muscle groups. Gradually increase the number of repetitions to 10 times. Try to hold each muscle contraction for 6-8 seconds.  
Intensive pelvic floor exercise
When you are able to hold the muscle contraction for 8 seconds you can try to draw the muscles further in with rapid contractions 3-4 times at the end of the 'hold period' - contract, hold, hold, then quickly lift in, in, in. Train the pelvic floor muscles 3 times a day with 10 repetitions each time, holding each repetition for 6-8 seconds.
 female incontinence exercise
In order to get the best possible results from the pelvic floor exercises, you should train at near-maximum intensity as described above for around 6 months. When the desired effect has been achieved, you will be able to reduce the frequency without losing muscle strength.  
Positions for correct exercising of the pelvic floor muscles
In order to isolate the pelvic floor muscles, you should choose positions that make it difficult to use other muscles and which enable you to train as hard as possible. Choose from these positions and see which ones are best for you.
 female incontinence exercise
1. Stand with your legs well apart. Put your hands on your buttock muscles and make sure you are not using these when you tense the pelvic floor muscles up and in.  
2. Lie on your stomach with one knee bent. Contract the pelvic floor muscles.  
3. Kneel with your feet together and your knees apart. Support your head on your hands. Press up and in with the pelvic floor muscles.  
4. Lie on your back with your knees bent and your feet well apart. Place one hand on your buttocks and the other on your stomach, and make sure you are not exerting these muscles. Pull up together with the pelvic floor muscles.  
5. Sit cross-legged with a straight back. Lift the pelvic floor muscles up and in, away from the floor.  
6. Stand with your knees and hips bent, supporting your arms on your thighs. Your back should be straight. Press the pelvic floor muscles up and in.  
Don't give up!
After 2-3 months of regular exercise you will already be able to notice a difference. And remember that 60% of women who trained intensively were successful in minimizing or eliminating bladder leakage completely after one year!
It is never too late to start pelvic floor exercises. Women who have started exercising in their 70's have felt improvements. When you incorporate the exercises into your daily routines they will become as natural as brushing your teeth.  
Good luck! And don't give up!  

Where can I learn more about Adult Diapers and how Binson's can help me?
Visit our Adult Diaper Page at http://www.binsons.com/cgi-bin/web/services/adult-diapers.html or contact one of our customer service representatives at (888)-246-7667.

This information is from

http://www.tena.us/consumers/bladder/women/ and http://www.tena.us/consumers/bladder/men/

To the best of our knowledge, the information contained herein is accurate. However, neither Binson's, or any of its subsidiaries assumes any liability whatsoever for the accuracy or completeness of the information contained herein. This information is for educational purposes only.

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