For many people, bladder leaks or sudden urges can feel like a private, frustrating problem. But challenges with urinary control are more common than you might think—especially after childbirth, surgery, or as we age. The good news is that in many cases, you can strengthen your pelvic floor muscles, improve bladder habits, and regain confidence in daily life without relying on medication or invasive procedures.
In this guide, we’ll explore what urinary control means, why pelvic floor health matters, and the most effective exercises you can start doing today to improve strength, support, and confidence.
Understanding Urinary Control and Pelvic Floor Health
Urinary control refers to your body’s ability to store and release urine at the right times. It’s managed by a group of muscles called the pelvic floor, which act like a supportive sling for the bladder, bowel, and reproductive organs.
When the pelvic floor muscles are strong and well-coordinated, they help maintain urinary control during activities like sneezing, coughing, laughing, running, or lifting. But if these muscles weaken or lose coordination, you may experience leaks (stress incontinence), urgency, or difficulty fully emptying the bladder.
Common factors that can affect urinary control include:
- Pregnancy and childbirth
- Menopause and hormonal changes
- High-impact exercise or heavy lifting
- Pelvic surgery
- Chronic coughing or straining
- Aging and reduced muscle tone
Why Urinary Control Is Important for Confidence and Daily Life
Good urinary control isn’t just about preventing leaks—it’s about living life without hesitation. It means feeling comfortable going for a run, playing with your kids, or enjoying social outings without worrying about finding a restroom or wearing pads.
When urinary control is compromised, it can affect more than just physical comfort. Many people begin avoiding activities they love, which can impact confidence, mood, and overall well-being. That’s why it’s worth addressing pelvic floor health early and consistently.
Urinary Control Exercises to Strengthen the Pelvic Floor
The pelvic floor is made up of muscles—just like your legs or arms—which means they can be strengthened with regular exercise. Below are some of the most effective urinary control exercises recommended by physical therapists.
1. Kegel Exercises for Urinary Control
Kegels are one of the most well-known exercises for improving urinary control. They target the pelvic floor muscles directly.
How to do them:
- Sit, stand, or lie down comfortably.
- Imagine you are stopping the flow of urine midstream—this is the pelvic floor muscle contraction you’re aiming for.
- Squeeze these muscles and hold for 3–5 seconds, then relax for the same amount of time.
- Repeat 10–15 times, up to three times a day.
Tip: Don’t practice Kegels while urinating, as this can disrupt bladder function over time. Instead, learn the contraction and practice outside of bathroom trips.
2. Bridge Exercise for Urinary Control
Bridges strengthen not only the pelvic floor but also the glutes and core, which work together to support bladder health.
How to do them:
- Lie on your back with knees bent, feet flat on the floor, hip-width apart.
- Press through your heels to lift your hips toward the ceiling.
- While lifting, gently squeeze your pelvic floor muscles.
- Hold for a few seconds, then lower slowly.
- Repeat 10–12 times.
3. Squats for Urinary Control
Squats engage multiple muscle groups that work in harmony with the pelvic floor.
How to do them:
- Stand with feet shoulder-width apart.
- Lower into a squat position, keeping your weight in your heels.
- As you return to standing, gently activate your pelvic floor.
- Repeat 8–10 times.
4. Deep Breathing and Core Connection
Breathing patterns affect pelvic floor health. When we breathe deeply and engage the core properly, we reduce downward pressure on the bladder and improve urinary control.
How to do them:
- Sit or lie down comfortably.
- Inhale deeply through your nose, letting your belly expand.
- Exhale slowly, gently drawing in your pelvic floor and lower abdomen.
- Repeat for 1–2 minutes daily.
Lifestyle Tips to Support Urinary Control
In addition to exercises, certain daily habits can make a big difference in improving urinary control.
- Stay hydrated – Drinking enough water keeps the bladder healthy, but avoid excessive caffeine or alcohol, which can irritate it.
- Maintain a healthy weight – Extra pressure on the bladder can worsen leaks.
- Avoid excessive straining – Whether lifting heavy items or during bowel movements, straining can weaken the pelvic floor.
- Time your bathroom trips – Try to go every 2–4 hours, avoiding both holding too long and frequent “just in case” trips.
When to Seek Professional Help for Urinary Control
If you’ve tried exercises and lifestyle changes but still struggle with urinary control, it’s important to consult a pelvic health physical therapist. A specialist can:
- Assess pelvic floor muscle strength and coordination
- Identify habits or postures affecting bladder health
- Teach advanced urinary control techniques
- Provide gentle, noninvasive treatments to improve results
Many people see significant improvements in just a few sessions, especially when therapy is combined with consistent at-home exercises.
Regaining Confidence Through Urinary Control
Improving urinary control is about more than muscle strength—it’s about restoring the freedom to move without hesitation. With the right exercises, daily strategies, and professional guidance, you can take back control and live life with confidence.
Take the Next Step: Book Your Free Discovery Visit
If challenges with urinary control are keeping you from fully enjoying life, you don’t have to face them alone. At We’ve Got Your Back PT, Pilates & Wellness, we help people strengthen their pelvic floor, improve bladder health, and regain confidence—naturally.
Call 603-382-3336 or click here to schedule your free discovery visit today to meet with our team, discuss your goals, and find the best path forward.
Spaces are limited, so reserve your spot now and take the first step toward better pelvic health and renewed confidence.
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