Smiling mature man with yoga mat

Incontinence Prevention Exercises

Few men talk about incontinence, a common condition managed by millions of men of all ages. Ignoring the problem will not make it disappear. These incontinence prevention exercises can help you.

Incontinence Prevention Exercises

Kegel Exercises

If you have heard of Kegel exercises or the pelvic floor before, women were likely the focus. It turns out that men also have a pelvic floor and benefit greatly from Kegel exercises. Strengthening the pelvic floor can reduce or eliminate incontinence. The exercises are easy to do and can be done anytime, anywhere. Identify the muscles of your pelvic floor the next time you urinate. Stop the stream. Continue urinating but remember that action. Once your bladder is empty practice contracting the same muscles. Do so at least ten times, working up to three sets daily.

Yoga

Early research has shown yoga to be an effective way of strengthening the pelvic floor, thus improving incontinence symptoms. Talk with your doctor to learn if this practice is appropriate for you.  Another benefit of yoga is stress management. Undue stress can aggravate incontinence. If yoga is right for you, there are some basic poses you can practice at home. No need to bend yourself into a pretzel to get the benefits.

Bladder training

Start by taking note of your current patterns. For example, how often do you urinate? When do you have accidents or leaks? If you typically toilet at 1pm you would schedule a toilet break for 1:15. Gradually extend the time so that you might next visit at 1:30 and so on. Here is where the stress management techniques you learn in yoga can help. Where you may have previously experienced anxiety or panic about extending your toilet visits, yoga can help you breathe deeply and remain calm. No time for tracking? The next time you feel the urge to urinate try waiting a couple of minutes before you go.

Exercise

Again, stress can exacerbate incontinence. Obesity is another common factor. Exercises such as walking (golf, anyone?), tennis, swimming, yoga, and tai chi can help manage stress and bring down weight.

Managing in the meantime while incorporating incontinence prevention exercises

It may take time and practice to realize improvements in incontinence symptoms with the help of incontinence prevention exercises. In the meantime, there’s Men’s Liberty. Men’s Liberty was designed with your freedom and dignity in mind. Do the things you enjoy with confidence. No worries about leaks or accidents. Men’s Liberty provides up to 24-hours of protection you can count on. Don’t let incontinence keep you from the people and activities you love. Try Men’s Liberty today.