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Which techniques do doctors recommend for pelvic exercises?

Donna Hill Howes, RN
Family Medicine
There are two main pelvic exercises, and both improve bladder control.

The first builds a strong muscular dam to hold back urine. You slowly tighten, lift, and draw in the pelvic floor muscles, holding the position for a count of five. You probably will be unable to hold these positions for long at first. If not, just re-tighten the muscle. Your control should improve after about one or two weeks. The goal is to hold for 10 seconds, with a 10-second break between each contraction.

The second exercise is a quick contraction. Your muscles are quickly tightened, lifted, and let go. This strengthens those muscles that quickly shut off the flow of urine and prevent accidents.

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