October is National Physical Therapy Month! It's a great time to recognize the importance of physical therapy and how simple exercises can improve our everyday health.

At TotalDry, we often talk about the importance of pelvic floor exercises for managing urinary incontinence. And for good reason! A stronger pelvic floor can mean better bladder control, fewer leaks, and more confidence during everyday activities.

This month, let's revisit five simple exercises that may help strengthen your pelvic floor, along with a few tips for staying comfortable and protected while keeping active.

Why Is Your Pelvic Floor Important for Bladder Control?

Your pelvic floor is a group of muscles that supports your bladder, bowel, and other pelvic organs. These muscles also help control the flow of urine.

When they become weak, you may experience stress urinary incontinence—those unexpected leaks when you cough, sneeze, laugh, lift something heavy, or exercise.

Pelvic floor weakness can be associated with pregnancy, childbirth, aging, menopause, or certain surgeries.

The good news? Just like other muscles in your body, your pelvic floor can often become stronger with regular, properly performed exercises.

5 Exercises That May Help Improve Bladder Control

You don't need expensive equipment or a gym membership to get started. Many pelvic floor exercises can be done right at home!

1. Kegel Exercises

Kegels are one of the most common exercises recommended for strengthening pelvic floor muscles.

How to do them:

• Tighten the muscles you would use to stop passing urine.

• Hold for 3–5 seconds, then relax completely.

• Repeat 10 times.

As your muscles get stronger, gradually work toward longer holds. Avoid holding your breath or tightening your stomach and buttocks.

Why they help: Kegels directly target the muscles responsible for supporting the bladder and controlling urine flow.

2. Quick Pelvic Floor Contractions

Sometimes called quick flicks, these exercises focus on contracting your pelvic floor muscles quickly.

How to do them:

• Quickly tighten your pelvic floor muscles.

• Hold for about one second.

• Release completely.

• Repeat 5–10 times.

Why they help: Quick contractions train your pelvic floor to respond rapidly when sudden pressure is placed on your bladder, such as during a cough or sneeze.

3. Glute Bridges

Bridges strengthen your glutes and help you practice coordinating your pelvic floor with movement.

How to do them:

• Lie on your back with your knees bent and feet flat on the floor.

• Gently engage your pelvic floor as you exhale.

• Slowly lift your hips toward the ceiling.

• Lower your hips and relax.

• Repeat 10 times.

Why they help: Bridges strengthen surrounding muscles and can support better pelvic stability and coordination.

4. Chair Squats

Squats are great for strengthening your lower body while practicing pelvic floor control during everyday movements.

How to do them:

• Stand in front of a sturdy chair with your feet shoulder-width apart.

• Slowly lower yourself toward the chair.

• Gently engage your pelvic floor and exhale as you stand back up.

• Repeat 8–10 times.

Why they help: Squats strengthen your legs and glutes while helping you coordinate pelvic floor engagement with physical activity.

5. Bird Dog Exercise

This gentle exercise works on core stability, balance, and coordination.

How to do it:

• Start on your hands and knees.

• Slowly extend your right arm and left leg.

• Keep your back steady and breathe normally.

• Return to the starting position and switch sides.

• Repeat 5–10 times on each side.

Why it helps: Bird Dog strengthens the muscles that support your core and helps improve stability during movement.

How Long Does It Take to See Results?

Consistency is key!

Some people begin noticing improvements in bladder control after several weeks of regular pelvic floor training. More significant improvements may take around three months.

A few important reminders:

• Start slowly and increase repetitions as you get stronger.

• Breathe normally and avoid straining.

• Relax your pelvic floor completely between contractions.

• Stop if an exercise causes pain or makes symptoms worse.

Not every type of incontinence is caused by weak pelvic floor muscles. Some people have overly tight or poorly coordinated pelvic floor muscles, and strengthening exercises alone may not help.

A pelvic floor physical therapist can assess your symptoms, recommend appropriate exercises, and make sure you're using the correct technique.

Stay Active and Protected With TotalDry

Working on better bladder control takes time, but occasional leaks shouldn't have to keep you from exercising, walking, traveling, or enjoying your favorite activities.

At TotalDry, we offer incontinence products designed to help you stay comfortable and protected while maintaining an active lifestyle.

TotalDry Protective Underwear — Comfort That Moves With You

Whether you're heading out for a walk, exercising, running errands, or spending the day on your feet, TotalDry Protective Underwear provides convenient, wearable protection.

• Comfortable, underwear-style fit

• Absorbent protection for everyday bladder leaks

• Easy to wear under regular clothing

• Convenient for active days and daily routines

TotalDry Booster Pads — Extra Absorbency When You Need It

Need additional protection for longer outings or heavier leakage?

TotalDry Booster Pads are designed to add absorbency to compatible disposable protective underwear or fitted briefs.

• Add extra absorbency to your existing incontinence protection

• Help manage heavier leaks during longer activities

• Available in different absorbency levels

• Ideal when you need additional protection without changing your entire routine

Remember: Unlike standalone incontinence pads, booster pads are designed to allow liquid to pass through into the absorbent garment underneath. They should not be worn alone in regular underwear.