my mom actually had real problems with this for a while, but saw a PT who specialized in incontinence issues and is doing a TON better. I asked her to write up the exercises that she does for you all, so I am going to attach it here, and try to attach the images of the sheet with exercises from her PT, but if that doesn't work and you want it PM me with your e-mail and I will send you the pdf.

From PABadger's mom:
I was referred to a physical therapist by my doctor; the therapist specializes in treating incontinence issues. She examined me and taught me the correct way to do Kegels, and reevaluated me after 4 or 5 weeks, when I showed marked improvement.

This was a repeat of the sequence of events from a few years back, but I had stopped doing the Kegels regularly and so had suffered from a much worse situation. On my follow-up appointment, when I had shown improvement, she told me about a new series of breathing exercises that would supplement the Kegels and in some cases even replace them.

I now do these breathing exercises for 20 counts morning and evening, just before arising and just as I go to bed. It has been life-changing—and I don’t even do the Kegels regularly any more. (Every couple of months, if I begin to feel less confident, I will do Kegels for a week or so.) But I have gone from being afraid to walk the dog in the evening without wearing protection AND carrying something that can be wrapped around my waist just in case….to not having to think about it.

The exercise:

Lie on your back, feet together. Inhale, and turn your toes out. Exhale, while moving toes back together.

That’s it!! These breathing exercises target the muscles along the pelvic wall, from hip to groin, which support the bladder (that’s how it was explained to me). There are four exercises listed in the program but I have not needed to do anything other than the simple breathing.

I highly recommend finding a physical therapist who specializes in this issue and discussing the “Beyond Kegels’ program with her. Good luck.


exercises001.pdf