What Are The Best Exercises For Urinary Incontinence?

Urinary incontinence is a quiet struggle that impacts everything from enjoying a coffee at Centre in the Park to participating in a fitness class at Millennium Place. Whether it is a small leak when you laugh or a sudden, uncontrollable urge, incontinence is a common condition that is highly treatable.

The most effective way to regain control is through targeted movement. While many have heard of "Kegels," effective urinary incontinence physiotherapy involves a much more comprehensive approach to the core and pelvic complex. Here is an overview of the best exercises to help you stay dry and confident.

urinary incontinence physiotherapy

1. The Foundation: Focused Pelvic Floor Contractions

The first line of defense is strengthening the pelvic floor muscles. These muscles act as a support sling for the bladder. During pelvic floor physiotherapy, you learn that the "squeeze and lift" motion must be precise.

  • How to do it: Imagine you are trying to stop the flow of urine or prevent passing gas. Squeeze and lift upward.

  • The Key: Avoid holding your breath or squeezing your glutes and thighs. The power should come solely from the pelvic base.

  • The Goal: Build both "quick flicks" (for sudden sneezes) and long holds (for endurance).

2. Diaphragmatic Breathing

It may seem strange to focus on your lungs for a bladder issue, but the diaphragm and the pelvic floor are physiological "teammates." When you breathe in, your pelvic floor relaxes; when you breathe out, it naturally lifts.

In urinary incontinence physiotherapy, we teach patients how to synchronize their breath with their movement. This pressure management system ensures that when you lift a heavy grocery bag or a grandchild, your pelvic floor is prepared to handle the internal pressure, preventing leaks.

3. The "Knack" (Timed Contractions)

One of the most practical techniques taught in pelvic floor physiotherapy is called "The Knack." This is a functional exercise where you perform a strong pelvic floor contraction immediately before a trigger event, such as a cough, sneeze, or jump. By "pre-setting" the muscle, you create a mechanical seal that prevents stress incontinence. This simple habit is a cornerstone of successful urinary incontinence physiotherapy.

4. Core Stabilization: The Dead Bug

A weak core often leads to an overworked pelvic floor. Strengthening the deep abdominal muscles (the transverse abdominis) provides a stable environment for the bladder.

  • How to do it: Lie on your back with arms and legs in the air (knees bent at 90 degrees). Slowly lower the opposite arm and leg toward the floor while keeping your lower back flat.

  • Why it works: This exercise builds "anticipatory" core strength. Many patients who undergo pelvic floor physiotherapy find that improving their core stability significantly reduces the frequency of their incontinence episodes.

5. Squats with Pelvic Integration

Incontinence often happens during movement, so your exercises should eventually move beyond lying on a mat. Functional squats help integrate the pelvic floor into daily activities.

  • The Exercise: As you stand up from a squat, perform a pelvic floor lift. This trains the muscles to support the bladder during the transition from sitting to standing a common time for "urge" incontinence to strike.

While exercises are helpful, performing them incorrectly can sometimes increase abdominal pressure and worsen the problem. This is why urinary incontinence physiotherapy is so valuable. A trained therapist can provide a biofeedback assessment to ensure you are engaging the correct muscles and not inadvertently straining.

At Emerald Hills Physio & Sport Clinic, we provide specialized urinary incontinence physiotherapy tailored to your unique needs. We make it easy to access care with direct billing and most insurance covered, so you can focus on your health.

Our Sherwood Park clinic offers same day appointments and welcomes walk-in patients with no referrals needed, allowing you to get started immediately. Our facility is designed for everyone, featuring free parking and full wheelchair accessibility. 
Location: Sherwood Park, AB, Canada

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