Women's Health

bladder control

How to stop running to the bathroom to urinate every 45 minutes

Urge incontinence is the sudden urge to urinate, and can occur with and without accidental leakage of urine. This phenomenon is also referred to as overactive bladder, and can also coincide with frequent trips to the restroom to urinate, though you may find that not much urine comes despite feeling a strong urge. This may happen during certain activities such as placing your key in your lock, while walking to the bathroom, stressful events, or when you hear running water.


The most important factor in overcoming bladder control problems is train your mind to relax during these provocative activities. Telling yourself that you are in control of the situation, and breathing calmly will prevent your body from entering into a “fight or flight” phase, which can lead to accidental urine loss. Saying to yourself “This is not an emergency, I am in control” may seem odd at first, but it works!


Urgency can be thought of as a wave, similar to an oceanic wave.  There is a peak moment of heightened urgency, however if you can remain calm, the wave of urgency will pass, and you can calmly proceed to a restroom.


Sitting down and placing pressure on the perineum- the area between the vagina and the anus, is a method of bladder inhibition to prevent loss of urine during moments of urgency. Furthermore, performing two quick pelvic floor contractions also referred to as Kegels contractions at the initial onset of urgency is a helpful technique to inhibit the bladder and encourage it to calm down. This can be performed as many times as necessary while you calmly proceed to a toilet. The most critical component of Kegel exercises for women, is that in addition to squeezing your pelvic floor together, you draw the pelvic floor up simultaneously.


Additionally, pelvic floor strengthening exercises are beneficial in prevention of urine leakage during times of urgency. The following exercises should be performed daily in order to strengthen the pelvic floor and core muscles to prevent urinary leakage.


Basic Kegel:Lying on your back with knees bent and feet shoulder width apart, place your pelvis and low back in neutral alignment: this means that the pelvis is not rocked up or down, but is right in the middle. You may wish to have a pillow under your head. To contract your pelvic floor muscles, visualize that the urethra, the area where urine comes out, is a telescope, and you are going to pull the telescope up and into your body using the pelvic floor muscles. This action properly tightens the pelvic floor muscles around the urethra- this is called a Kegel

Avoid movement of the pelvis or bearing downward as if you were going to pass gas. It is also important to avoid holding your breath. While doing the exercise, inhale keeping the muscles relaxed, then exhale and simultaneously tighten the pelvic floor muscles.

Hold the contraction for 5 seconds, then rest for 5 seconds. Repeat 10 times. Do this 3 times every day.

Once this becomes easier, perform the Kegel exercises seated in a chair. Sit up tall, and inhale, relaxing the pelvic floor muscles, then exhale and perform a Kegel.


Using the Intimate Rose Vaginal Weights: When the basic kegel becomes easier, you may progress these exercises by adding an Intimate Rose Vaginal weight. To find the proper weight to exercise with, begin by placing the white vaginal weight into the vagina as you would a tampon. Stand up and attempt to hold the weight inside the vagina for 1 minute. If this can be easily achieved, attempt to walk around doing chores in your home with your clothing on as you normally would with the weight inserted for 20 minutes. If this can be achieved quite easily, attempt to do this with the next heaviest weight on a subsequent day.  If the weight falls out into your underwear, go back down to the previous weight that you were able to maintain for 20 minutes, and use that weight to perform the aforementioned Kegel exercises described in the basic Kegel exercises section.



kegels    kegel weights    kegel exerciser    urinary incontinence    pelvic floor    womens health

TheIntimate Rose Kegel Exercise Weights Are Doctor Recommended!

Amanda Thumbnail

By Dr. Amanda Olson, DPT, PRPC