Lacking normal voluntary control of urination is common among the elderly and can be helped with Kegel exercises. They are simple and effective for helping cure or improve stress incontinence by strengthening the muscles that control the flow of urine.
You can do these exercises anywhere and anytime, and no one but you will even know you are doing them. Here’s how:
- Locate the muscles by repeatedly stopping your urine in midstream and starting again. The muscles that you feel squeezing around your urethra and anus are the ones on which to focus.
- Practice squeezing these muscles while you are not urinating. If your stomach or buttocks move, you are not using the right muscles.
- Hold the squeeze for three seconds-then relax for three seconds.
- Repeat the exercise 10 to 15 times per session.
- Do at least three Kegel exercise sessions a day.
Source: Healthwise for Life, published by Healthwise, Inc. in 1996. Consult your MD for directions and advice specific to your needs.