Top 7 Kegel Exercises For Bowel Incontinence

Kegel exercises, also known as pelvic floor muscle exercises, are often recommended as a first-line treatment for bowel incontinence. These exercises can help strengthen the muscles that control bowel movements, leading to better control and reduced incidents of incontinence. In this post, we'll explore the top Kegel exercises for bowel incontinence.

Squeeze and Hold

One of the most basic Kegel exercises for bowel incontinence is the squeeze-and-hold technique. This involves contracting the pelvic floor muscles and holding for a few seconds before releasing. Aim to hold the contraction for 5-10 seconds at a time and repeat 10-15 times per session.

Quick Contractions

Another effective Kegel exercise for bowel incontinence is quick contractions. This involves quickly contracting and relaxing the pelvic floor muscles in rapid succession. Aim to do 10-15 quick contractions per session, with each contraction lasting only a second or two.

Bridge Pose

The bridge pose is a yoga pose that can help strengthen the pelvic floor muscles. To do the bridge pose, lie on your back with your knees bent and feet flat on the floor. Slowly lift your hips off the ground, keeping your feet and shoulders on the floor. Hold for a few seconds before slowly lowering your hips back down.

Squats

Squats are a great way to work the pelvic floor muscles, as well as the glutes and thighs. To do a squat, stand with your feet shoulder-width apart and lower your body as if you're sitting in a chair. Keep your knees behind your toes and your weight in your heels. Slowly stand back up, squeezing your pelvic floor muscles as you do so.

Abdominal Breathing

Abdominal breathing can help strengthen the pelvic floor muscles by engaging the diaphragm and other core muscles. To do abdominal breathing, lie on your back with your knees bent and feet flat on the floor. Place your hands on your abdomen, just below your ribcage. Inhale deeply, feeling your abdomen rise and expand. Exhale slowly, feeling your abdomen fall and contract. Repeat for several breaths, focusing on engaging the pelvic floor muscles as you exhale.

Pelvic Tilt

The pelvic tilt is another exercise that can help strengthen the pelvic floor muscles. To do a pelvic tilt, lie on your back with your knees bent and feet flat on the floor. Slowly tilt your pelvis upward, squeezing your pelvic floor muscles as you do so. Hold for a few seconds before slowly lowering your pelvis back down.

Clamshells

Clamshells are a great way to work the pelvic floor muscles as well as the outer hip muscles. To do clamshells, lie on your side with your knees bent and feet together. Slowly lift your top knee while keeping your feet together. Lower your knee back down and repeat several times before switching to the other side.

Kegel exercises can be an effective way to improve bowel incontinence and strengthen the pelvic floor muscles. By incorporating these exercises into your daily routine, you can help reduce the incidents of incontinence and improve your overall quality of life. As with any exercise program, it's important to speak with your healthcare provider before starting a new routine, especially if you have any underlying health conditions.