Tighten the muscles as if you are holding in your urine, then let go.
Men: Insert a finger into your rectum. You should feel the muscles tighten and move up and down. Women: Insert a finger into your vagina. Because these muscles control the bladder, rectum, and vagina, the following tips may help: If you are still not sure whether you are tightening the right muscles, keep in mind that all of the muscles of the pelvic floor relax and contract at the same time. Once you can comfortably identify the muscles, perform the exercises while seated, but NOT when you are urinating. Do not make it a habit to do the exercises each time while you urinate. If you feel them tighten, you have done the exercise right. Feel the muscles in your vagina, bladder, or anus get tight and move up. The next time you have to urinate, start to go and then stop. It is important to find the right muscles to tighten. You relax and tighten the muscles that control urine flow. They can help both men and women who have problems with urine leakage or bowel control.Ī pelvic floor muscle training exercise is like pretending that you have to urinate, and then holding it. Pelvic floor muscle training exercises can help strengthen the muscles under the uterus, bladder, and bowel (large intestine). Men with urinary stress incontinence after prostate surgery. Pelvic floor muscle training exercises are recommended for:
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