Exercises
You can keep your pelvic-floor muscles in shape by regularly doing strengthening exercises. However, you should also be wary of exercise gimmicks. Carefully investigate any exercise contraption that claims to help decrease incontinence. A company may promote the fact that its gadget will tone the pelvic-floor muscles, but the device may actually exercise an unrelated muscle group, if it does anything at all. An exerciser for use between the thighs, for instance, will not strengthen the pelvic-floor muscles. If you're not sure if a certain exerciser will benefit your incontinence problem, ask your doctor about it before you spend your time or money.

Here are a few simple exercises recommended by the NAFC that should be done on a daily basis for best results. If you need additional instruction, the NAFC can help you obtain more information, or you can consult your doctor. In addition, your doctor may recommend exercises of increasing difficulty, depending on your specific case.

Lie on your back with your knees bent and feet slightly apart. Contract all the openings in the pelvic-floor -- the rectum, urethra, and, in women, the vagina, too. To help you isolate the muscles, first squeeze as if trying to keep from passing gas. Then (for women) contract the vagina as if trying not to lose a tampon. Then, proceed forward as if trying to stop urinating. Hold the tension while slowly counting to three. Then slowly release the tension. Repeat five to ten times. You should feel a "lift" inside you. Be sure to breathe smoothly and comfortably and do not tense your stomach, thigh, or buttocks muscles; otherwise, you may be exercising the wrong muscles. Check your abdomen with your hand to make sure the stomach area is relaxed.

Repeat the first exercise while using a low stool to support the lower part of your legs. Raising your legs will help further relax the pelvic-floor muscles for the exercise.

Repeat the first exercise while kneeling on the floor with your elbows resting on a cushion. In this position, the stomach muscles are completely relaxed. If you are unable to kneel, roll up a blanket and place it under your groin while you lie on your stomach, then perform the exercise.

Make a phone call. Call 1-800-BLADDER, NAFC's toll-free number, for details on how to receive a free packet of information on services and products for people with incontinence; you can also order the packet from the NAFC's Web site at www.nafc.org.
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