Overactive Bladder and Urge Urinary Incontinence

Program Navigation

Program Overview

  • PROGRAM CALENDAR walks you through your 8-week program. This easy-to-use calendar shows you which modules to complete each day and can be printed to make organization easy.
  • BEFORE YOU BEGIN is a week-long introduction to your healthy pelvic floor. This week includes education modules, your first bladder diary, and an introduction to the Kegel Squeeze.
  • WEEKS 1-4 focus on building basic pelvic floor strength, as well as learning important core skills including proper posture, breathing, and stretching.
  • WEEKS 5-8 introduce more advanced and specialized exercises designed to target urge urinary incontinence. At the same time, you will maintain the healthy foundation of posture, breathing, and stretching techniques learned throughout weeks 2-4.
  • NUTRITION is a 4-week healthy bladder diet where you can learn to identify and avoid common foods and drinks that may irritate your bladder. Your healthy bladder diet serves as a supplement to your workout program, so that you can gradually moderate different bladder irritants each week.
  • BLADDER DIARY is a printable diary that tracks your bladder’s behavior. Your diary is a great tool to help you track your success as you move through your program.

MONTH 1

MonTueWedThuFriSatSun
BEFORE YOU BEGIN
Bladder Diary #1


Education: Introduction



Education:
Anatomy



Education:
Physiology



Education:
Techniques		Workout:
Kegel Squeeze


Workout:
Kegel Squeeze		Workout:
Kegel Squeeze
WEEK 1
Workout:
Module 1


Nutrition:
Week 1		Workout:
Module 1		Workout:
Module 1		Workout:
Module 1
WEEK 2





Nutrition:
Week 2		Workout:
Module 1		Workout:
Module 1		Workout:
Module 1
WEEK 3
Workout:
Module 1


Nutrition:
Week 3		Workout:
Module 1		Workout:
Module 1		Workout:
Module 1
WEEK 4





Nutrition:
Week 4		Workout:
Module 1		Workout:
Module 1		Workout:
Module 1

MONTH 2

MonTueWedThuFriSatSun
WEEK 5
Workout:
Module 2


Nutrition:
Advanced		Workout:
Module 2		Workout:
Module 2		Workout:
Module 2
WEEK 6





Nutrition:
Advanced		Workout:
Module 2		Workout:
Module 2		Workout:
Module 2
WEEK 7
Workout:
Module 2


Nutrition:
Advanced		Workout:
Module 2		Workout:
Module 2		Workout:
Module 2
WEEK 8





Nutrition:
Advanced		Workout:
Module 2		Workout:
Module 2		Workout:
Module 2




Bladder Diary #2