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To regain urinary continence, you MUST perform Kegel exercises to strengthen the pelvic floor muscle (see picture below).
The best time to learn this is during urination.
Try to stop the flow of urine for approximately 5 seconds and then resume urinating. Pay attention to the muscles that are contracting during this exercise until you are confident that you can do this even when you are not urinating. Keep your leg and buttock muscles loose as you perform the exercise.
Once you are confident that you are squeezing the right muscle, establish a routine. Examples of a routine would be to perform the exercises:
In other words, pick a time that you will remember the easiest!
Try to perform 10 sets, 3 times a day.
Urinary leakage is normal, especially with weight bearing activity! This will lessen with time and by doing Kegel exercises exactly as taught!
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WESTMED Medical Group
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Department of Urology
White Plains, NY 10604
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