while training the bladder and sphincter muscles is more challenging than working out your quadriceps and biceps, it can be done. plus, there is good news: many studies over the years support the success of bladder retraining programs for both women and men experiencing symptoms of urge incontinence and urgency associated with overactive bladder (oab). with bladder retraining this will most likely take the form of a bladder diary. let’s say you go to the bathroom ever hour. even if you don’t have to go, you still want to make the trip to the bathroom. after a set number of days, gradually increase the amount of time between bathroom breaks.
but when you feel the need to go, try holding off for at least 5 minutes. the key will be to stay on schedule, which keeps the training on track. by strengthening the muscles that are directly and indirectly involved with urination, you will be able to better control when you have to go. and men, kegels are for you, too – click here for a guide specifically to help you do them as well. nafc’s purpose is to be the leading source for public education and advocacy about the causes, prevention, diagnosis, treatments and management alternatives for incontinence. ©2018 national association for continence. nafc is a qualified 501(c)(3) tax-exempt organization.
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