Pelvic floor exercises


Bladder control can be improved with the help of the right exercises. Pelvic floor exercises, also known as Kegel exercises can help you prevent, reduce or manage your urine leakage problems.

Pelvic floor exercises

Find your pelvic floor muscles

Pelvic floor muscle exercises improve the strength of the pelvic floor muscles and help you stay in control of your weak bladder and urine flow. Before doing the exercises you need to learn how to find your pelvic floor muscles. A good way to do this is to try to stop or slow down the flow of urine whilst urinating. The muscles you use for this are your pelvic floor muscles.

Stopping and slowing down the flow of urine is not a pelvic floor exercise and shouldn't be used as an exercise, as it could disrupt the normal emptying reflex. It's simply a way to locate the right muscles.

If you have trouble finding the right muscles you can consult a physiotherapist who specializes in pelvic floor muscles.


Advice for beginners

If you're new to the exercises you can do them lying down. Initially your muscles aren't strong enough, so there's need to have them work against gravity. Lying down also makes it easier to feel that the right muscles are working and that they're clenched to the maximum. Try to find the position in which you are most comfortable. You can lie down with your knees bent and feet on the floor, or with your legs resting on a pillow or chair seat.


When you're ready for more

We've put together some exercises for you here at TENA Men. You can find the exercises here

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