Kegel Exercises for Incontinence – Caregiver Tips

Kegel Exercises for Incontinence – Caregiver Tips

Helping the person in your care deal with incontinence

Your caregiver responsibilities may involve assisting the person in your care with toileting which can be an awkward issue for both you and the care recipient.

What should you do if the person in your care is incontinent?

As a caregiver, it may help if you approach incontinence in a clinical manner. This may take away some of the discomfort that you are both experiencing.

As a caregiver, it may help if you approach incontinence in a clinical manner. This may take away some of the discomfort that you are both experiencing. It also helps to understand the causes of bladder leakage in order to manage incontinence.

Managing incontinence

There are several approaches for managing incontinence including:

  • Medications
  • Incontinence products
  • Exercises to strengthen the muscles that control continence

Kegel exercises (pronounced kee-gell) were first developed by Dr. Kegel and are often called pelvic floor exercises. They have proven to be a very effective way of managing incontinence.

Pelvic floor muscles

Female Pelvic Muscle
Female Pelvic Muscle diagram

You can see from the pictures below that the pelvic floor muscles in both men and women are like a large hammock that supports all of the pelvic organs by holding them up in the correct position.

As we age, gain weight, experience pregnancies, strain with bowel movements, and generally decondition, the pelvic floor muscles lose their tone and strength. This can cause the organs to drop from their correct position. A sagging pelvic muscle can also cause a lack of bladder control or incontinence.

Although these changes happen as we age, and incontinence is more common as we age, it is not a normal part of aging and it can be prevented.

Strengthening the pelvic muscles with Kegels

As a caregiver, you may want to suggest trying Kegel exercises to help strengthen the muscles of the pelvic floor if the person you’re caring for is experiencing incontinence. Kegel exercises help to lift the pelvic organs back up to where they should be and therefore reduce the symptoms of incontinence.

How to do Kegel exercises

How do I find the pelvic floor muscles to know I am doing it right?

Front and back Kegels can be done to strengthen the muscles in both the front and back of your pelvic floor:

  • Front Kegels: Imagine needing to go to the bathroom and “holding it” or stopping the stream. By doing front Kegels, you will be using the muscles at the front of your pelvic floor.
  • Back Kegels: Think about passing gas in a public place and “holding it.” By doing back Kegels, you are using muscles at the back of your pelvic floor.
  • In both front and back Kegels you should notice that your rectum rises slightly, your anus tightens, but your buttocks (gluteus, or bum muscles) do not move. They should be still. Nobody can see you doing a Kegel exercise. Do not tighten your abdomen or buttocks, squeeze your legs together, or pull up on your shoulders. These will not help you to do a Kegel exercise.

Now that you have found the pelvic floor muscles, you are going to exercise them by doing Kegels.

How do I do the Kegel exercise?

The Kegel exercise instructions below apply to both men and women suffering from incontinence.

  1. Pull up on your pelvic floor as if you were in an elevator. Slowly pull it up to the top floor and hold it there for five full seconds (full seconds can be counted as 1001, 1002, 1003, etc.).
  2. If you lose the contraction when you get to 1003 and the pelvic floor has slid back down, then only hold it for three seconds until it gets easier. Once it is easier, try holding it for five seconds. It is important to hold as tight as you can for the total amount of time.
  3. Release the contraction slowly like the elevator is moving back to the ground floor. If you just drop your pelvic floor muscle it is not nearly as effective. The goal is to develop muscle control.
  4. Keep at it! You need to repeat this hold and relax cycle of the Kegel exercise to strengthen your pelvic muscles. This is the same as with any other muscle exercise.

How often do I need to do Kegel exercises?

  • You can do Kegel exercises while you are driving, standing in line at the grocery store, watching TV...practically anytime.
  • Do your Kegel exercises during each commercial break of your favourite TV show, every day. Do them for the whole commercial break. You will be amazed at the difference!
  • If you are unable to do Kegel exercises while you watch TV then try doing a set of 10 Kegel exercises five times every day at these particular times: morning, lunch, supper, evening, and bedtime.

When will I notice an improvement?

By doing Kegel exercises regularly, you should notice an improvement within 4-6 weeks.


The pelvic floor is no different from any other muscle group and as such, it needs to be consistently exercised to stay in optimal condition. As with any exercise, consult your doctor before you begin to make sure it’s the right exercise for you.

At Elizz, we provide caregiver support for you and home care services for those who depend on you. Elizz is a Canadian company powered by Saint Elizabeth, a national not-for-profit health care organization that has been caring for Canadians since 1908.




Order a Service

(UTC - 05:00)

Want to order service?


Or drop us your email address, and we'll get back to you:


Share Your Caregiver Story

We review and post new submissions weekly and we are always looking for new “Faces of Caregiving”.

Yes, you may post my submission and contact me.

Have a Caregiving Question?

Submit your caregiving question to our experts. Our experts review the questions we receive regularly, and we share our responses to the questions that we think are most relevant to the whole community.

Yes, you may post my submission and contact me.

Contact us to discuss your results


Have a question?
Chat live with a member of our care solutions team Monday to Friday, 9am to 5pm!

Live Chat

Or drop us your email address, and we'll get back to you: