Best Female Bladder Doctor Tip: Do Kegels

October 1, 2020

Best Female Bladder Doctor Tip: Do Kegels

Dr. Nicole Sundene

Holistic Women's Health

Kegels, bladder, and vaginal prolapse are all about prevention. Nobody tells you that when you are 80 you are going to pee a little bit every time you laugh, cough, or sneeze because you did not do your "Kegel Exercises. "

So consider this your pelvic floor PSA today and squeeze those muscles tightly that are used to cut off your urine stream. Every time you stop at a stop sign do 10 Kegels, every time someone puts you on hold do 10 Kegels, and every time ou are stuck bored waiting or waiting in line do 10 Kegels or as many as you can.

Kegels are something I wish every woman on the planet did three times a day to prevent chronic bladder and uterine complaints. Gravity is constantly working against us as women so if we do not do Kegel Exercises our irritable bladder or uterine symptoms will continue to just worsen as the pelvic floor muscles weaken with age and pregnancy and cause incontinence. The good news is that Kegel Exercises are completely free to do and the best thing in Women's Health to help strengthen the pelvic floor. Kegel Exercises are a simple way to prevent and treat many unpleasant bladder conditions women experience.

Kegel's work best for prevention and once the bladder or uterus has descended too far in to the pelvic floor then surgical correction with a mesh sling becomes the only option for women with ongoing Bladder Pain, Urgency and Incontinence. If you have to go the bathroom every hour or more often than that or pee a little bit every time you sneeze, laugh or cough you absolutely must be doing your Kegel Exercises!

Stress incontinence

There are muscle fibers which form a sphincter mechanism around the base of the bladder enabling the bladder to retain urine even when it is full. When the muscle is voluntarily relaxed urine is allowed to be released, while voluntary contraction stops the flow.

If the integrity of these muscle fibers is compromised from being traumatized, stretched, or torn during childbirth, such things as sneezing, coughing, or laughing can result in a dribble or even a gush of urine which cannot be controlled.

This is known as stress incontinence. The exercises increase muscle volume that will increase the degree that the urethra closes against downward pressure. This will increase your ability to consciously contract the pelvic floor when necessary (as with a sneeze, cough, or lifting). The overall health of the pelvic muscles is improved due to an increase in blood flow to the area.

Tonify muscles of the pelvic floor following childbirth

There are muscles known as the pelvic floor or pelvic sling which support the organs in the pelvis. They often become stretched during childbirth. Maintaining muscle tone helps hold the organs in place.

Aid in repair of cystocele or rectocele

A cystocele is the term used when the bladder herniates or pouches out into the vagina following tissue injury. A rectocele is a similar condition involving the rectum rather than the bladder. The exercises may actually change the shape of the vagina and decrease degree of organ prolapse.


Kegels can be done anywhere and anytime – - standing, sitting or lying down. The action of the exercise is to contract the muscle in the pelvic region.

  • Quick Squeeze and Release Exercise
    It will feel as though you are trying to draw the vagina and the anus up into the pelvis. Hold for a couple of seconds. Repeat 50 to 100 times a day. They can be divided into several sets to be done throughout the day, or done all at once. In addition, whenever voiding, the flow of urine should be stopped and started several times. This will strengthen the muscle at the neck of the bladder thereby preventing the leakage of urine. Avoid the use of the stomach, leg or buttocks muscles. Do not hold your breath.
  • Slow Holding Exercise
    Another variation of the exercise is to tighten or contract the muscles you identified previously in a gradual manner, a small amount at a time to the tightest possible. Hold the maximal contraction for up to 10 seconds. (Initially you may not be able to hold the muscle contracted for the full count. As your muscle becomes stronger, you will gradually be able to increase the count.) Now slowly relax the muscle for a count of 5-10 seconds. It is just as important to relax and give the muscle a rest.
  • Advanced Variation
    After you have gained control, try tightening the muscles from front to back slowly, including the anus, and hold for up to 10 seconds. Remember to release them slowly as well.
  • Allow four to six weeks to see benefits.
  • You can also be referred to a "Pelvic Floor Physical Therapist" that specializes in helping women do Kegels properly although most of my patients prefer to do this at home.

Need my help with chronic bladder issues, Recurrent UTI, or bladder pain? That is my area of expertise in Women's Health, I would be happy to help. Simply visit my SCHEDULE page to treat yourself to a Naturopathic visit! In addition to Kegels, we can use herbal medicine, nutrition, and supplements to help improve the elasticity of the bladder as well as the mucosal barrier that gets inflamed from infection and hormone imbalance. My simple Naturopathic bladder process involves rejuvenating the bladder, strenthening the muscle, reducing inflammation, improving elasticity, improving the mucosal lining of the bladder, and identifying specific triggers for each women's bladder.

Dr. Nicole Sundene

(480) 837-0900

Dr. Sundene is a Naturopathic Doctor in Scottsdale, Arizona, and is considered a Female Hormone Expert  in Women's Health and Bioidentical Hormones. She specializes in Holistic Women's Health for MenopauseThyroid, Hashimotos, PMS, PerimenopauseAutoimmune, Postpartum, Chronic Fatigue, Depression, Anxiety, Food Allergies, Digestion, Dermatology , Acne, Psoriasis, Eczema and Adrenal Hormonal Conditions. In 1999 she began working for a Hormone Doctor prior to starting Naturopathic Medical School. With over 22 years of experience in both Prescription and Natural women's health and hormones she presents to women the best integrated health solutions for their Chronic Disease. She has been an Herbalist for over 27 years and enjoys teaching women how to use herbs to balance their hormones, nutrition and optimize their health. Dr. Sundene relies on blood testing for her hormone metrics. The hormone testing is covered per the patient's insurance plan and conducted at certain points in the woman's menstrual cycle. To learn more about Hormone Testing for Women Visit: Bioidentical Hormones. Follow Dr. Sundene on InstagramTwitter and Facebook for more tips on Women's Health, Female Hormones and Naturopathy!

Location: 14300 N Northsight 
Blvd Ste 124
Scottsdale, AZ 85260
Ph: 480-837-0900
Fax: 480-409-2644
© Copyright 2024 | Scottsdale Naturopathic Hormones 
map-markersmartphone linkedin facebook pinterest youtube rss twitter instagram facebook-blank rss-blank linkedin-blank pinterest youtube twitter instagram