There are a number of reasons why you might suffer from incontinence. Many
women become incontinent after giving birth, while many men may become
incontinent as a result of prostate issues. Another cause is infection.
Leakage may occur when you sneeze, cough or laugh; you might find yourself
dribbling urine at times; you could even have trouble holding a movement in
while making your way to the bathroom.
Here are some exercises that may help your incontinence.
We can’t guarantee that these will improve your condition without
understanding your experience but we do hope they help.
Pelvic Floor Exercises
Also known as “Kegal exercises” or “Kegals”.
The aim of “Kegals” is to strengthen your pelvic floor by squeezing, holding
and relaxing your pelvic floor muscles. These muscles are the ones that you
would use to try and stop a flow of urine when using the toilet and/or stop
yourself from passing wind. You will need to identify these muscles before
How to do pelvic floor exercises:
Remember: Don’t hold your breath. You shouldn’t be tightening
your buttocks, leg or stomach muscles.
As well as strengthening your legs, squats are great for your pelvic floor.
How to do squats:
Similar to squats, lunges will help improve the strength of your pelvic floor.
How to do squats:
Tip: You can speed up this exercise by ‘walking’, taking larger steps,
dipping your knee to the floor with each step.
Yoga can do amazing things for your mind and body. It will help you feel
better while strengthening your whole body, including your pelvic floor. Take a
class and speak with your instructor beforehand - they’ll be more than happy to include a few positions to help.
The exercises above are designed to help strengthen your pelvic floor, and
may only be effective if your incontinence is a result of weak muscles. If you
find that your condition is getting worse, or if you find these exercises to be
ineffective, get in contact with your GP.
For a great range of incontinence products, take a look at the Holistic
Incontinence range in our online store. Every transaction and delivery is
discreet and you can test each product before you commit to a cost-effective