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| Bladder Weakness: Men |
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| Training program |
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| Due to the different causes of bladder weakness between men and women, the following exercises could help to improve the situation for some men with bladder weakness. Please talk to your doctor to find out what would be the best solution for you. |
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| Choose the best position for you |
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| Lie on your back: |
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- with your legs pulled up
- with a cushion supporting your legs
- with your legs resting on a chair
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| Relax your back, buttocks, abdomen and legs as much as possible. Put your hand on the lower half of your abdomen and make sure the muscles are not tensed. Breathe easily. |
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Find the right muscles
Now you should concentrate on locating the right muscles. Slowly contract the sphincter. Squeeze the muscles around the urinary tract - imagine that you need to go to the toilet but can't get to one. Continue squeezing upwards so that you feel the pelvic floor being sucked inward and upwards.
Repeat this contraction using moderate effort for about 2 seconds and then rest a further 2 seconds. Do this a number of times.
By consciously interrupting the flow of urine next time you visit the toilet, you will be able to ascertain whether or not you have found the right muscles. But remember this is not part of the training program - just a way of checking.
Another way to check is by placing a finger between your scrotum and the anus and feeling the muscles contract.
The 'strength' contraction
When you are sure that you have located the right muscles, you can squeeze harder and longer. Squeeze as hard as you can for 5 seconds and then relax for 5 seconds. Repeat this 5 - 10 times.
The 'endurance' contraction
Do the same but hold for anywhere between 30 seconds and one minute. After a while, you will feel your strength ebbing but don't worry! Still try to contract the muscles for up to one minute. Do this exercise just once a day.
The 'resistance' contraction
When you have mastered the 'strength' contraction, you are ready to try this combined with abdominal pressure. For example: |
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- Squeeze at the same time you do sit-ups
- Squeeze when you cough
- Squeeze and jump at the same time
- Squeeze when you're out running
- Squeeze next time you lift something heavy
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| As this training program only takes a few minutes of your time, it would be a good idea to repeat it as often as possible, preferably 6 - 8 times daily. No injuries will result; it's extremely beneficial and is also an excellent precautionary measure! |
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