Exercises to Reduce Male Urinary Incontinence
Urge or stress incontinence in men is a common problem, but the good news is that you may be able to improve your condition with certain male urinary incontinence exercises. In some cases, pelvic floor exercises or Kegel exercises may reduce bladder leakage in just a few months or less than a year.
Kegel Exercises for Male UI
Kegels are often recommended by doctors as one of the easiest and most effective male urinary incontinence exercises. It is so simple to perform that others will not be noticed when you are doing them. This allows you to strengthen your bladder-supporting muscles while working out anywhere, any time.
The key thing you need to learn about Kegels is to focus on improving the targeted pelvic floor muscles. To identify this muscle, you can take a few steps. When you are preparing to urinate, your entire concentration should only be on the muscles that control your urine stream, and not on the adjacent muscles, such as those concentrated in the abdomen, buttocks, or legs.
Secondly, pay attention to the sensation that occurs when the pelvic floor muscles are pulling inward to slow or stop the urine flow. You will notice a slight movement in your penis and scrotum when the correct muscles are tightened. With practice, you will be able to identify the appropriate pelvic floor muscles and then perform Kegels twice a day.
Steps to perform Kegels:
- Squeeze the targeted muscles that are used to stop the urine stream
- Hold for three seconds
- Now release the muscles
- Repeat this action 20 to 25 times
Over time, as your bladder supporting muscles get stronger, you can gradually increase the frequency of repetitions to 40 or 50 times twice a day. Avoid practising Kegels while you are urinating.
Pelvic Floor Exercises for Male UI
Consider the following two male urinary incontinence exercises in addition to Kegels:
Short contractions
These are aimed at working the fast-twitch muscles in your pelvic floor. Rather than holding the contraction, your goal here is to quickly tighten the muscle and then release it. You can follow these steps for short contractions:
- Breathe in deep and exhale while tightening your pelvic floor muscles quickly, imagining that you are lifting them upwards
- Inhale as you release the muscle contraction
- Repeat the action 10 times in one set
- Complete two to three sets in a day
Long contractions
The goal here is to eventually help you reach a position where your pelvic floor contraction lasts for about 10 seconds. In this exercise, you are required to tighten your pelvic floor muscles and keep holding the contraction for as long as you can.
To begin with, you may be able to hold only for about three seconds but gradually increase the duration. Aim for three sets in a day comprising 10 repetitions each. According to the recommendation of the National Association for Continence, you should perform both long and short contractions during the same exercise session.
It may take you anywhere from three to six months to notice any significant improvement with these male urinary incontinence exercises.
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