Irritable Bladder Bladder Exercises
Kegel exercises can help control the symptoms of urgency incontinence. Kegel exercises suppress the urge to urinate by contracting the muscles that control urination. This gradually increases the time between voiding. The goal is to have at least 2 hours between voiding during the day, and 6-8 hours between voiding at night.
How to perform Kegel exercises:
- Contract your muscles upward and inward while voiding, so that you can stop the flow of urine.
- Hold this position for a count of 6 seconds.
- Release the urine for a count of 6 seconds.
- Repeat the above one more time before emptying your bladder.
Continue to Irritable Bladder Diet
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- Siegel SW, Catanzaro F, Dijkema HE, Elhilali MM, Fowler CJ, Gajewski JB, Hassouna MM, Janknegt RA, Jonas U, van Kerrebroeck PE, Lycklama a Nijeholt AA, Oleson KA, Schmidt RA. Long-term results of a multicenter study on sacral nerve stimulation for treatment of urinary urge incontinence, urgency-frequency, and retention. Urology. 2000 Dec 4;56(6 Suppl 1):87-91. 
- Zinner N, Harnett M, Sabounjian L, Sandage B Jr, Dmochowski R, Staskin D. The overactive bladder-symptom composite score: a composite symptom score of toilet voids, urgency severity and urge urinary incontinence in patients with overactive bladder. J Urol. 2005 May;173(5):1639-43.