Exercises that Help Stop Bedwetting
A medically proven exercise that helps stop day, and night-time wetting
Please check with your doctor or physiotherapist first to ensure these exercises are suitable for your child.
Pelvic floor doctors have found that either poor ligament or poor muscle development in the pelvic area can contribute to bedwetting (even in very sporty children). Furthermore, weakness in this area can also contribute to constipation and can make it worse.
The following exercise should only take a few minutes a day, and it will strengthen the key ligaments and muscles needed for good bladder control during the night (and day). In addition, this will help support communication between the brain and bladder.
Strengthening these muscles often have remarkable results. But they must be carried out daily. Preferably in the morning, and in the evening before going to the toilet (before bed).
If your child experiences any pain in the pelvic region whilst doing these exercises, stop immediately and tell your doctor.
Research results (in 4 weeks):
The squatting exercise alone cured bedwetting in 64% of the children!
A further 16% showed some improvement in bed wetting.
Can you ask your child to do the following exercise DAILY:-
10-15 squats, morning and evening.
This video may be easy for your child to follow; however, it is important to supervise them to ensure the exercise is carried out in a controlled and smooth way (see another video further down page).
It can also be helpful to mark off on a diary when the exercise has been done.
Encourage squatting and sitting in a squatting position whenever possible (for instance, when picking something up, when playing a game on the floor, and so on).
If you have a ‘Swiss Ball’ (also known as a yoga or balance ball), encourage sitting on the ball. For some children, this may work best when watching TV, reading a book, or doing homework.
How to keep motivated
Most children need some encouragement to do this for more than a couple of days. It can be helpful to explain the following:-
The squat is the KING of all exercises. You will build a stronger body and develop a stronger core which means you will improve in your sport/ dance/ gymnastics etc. (fit to whatever your child is doing). AND you will also strengthen the bladder door, and all that surrounding area, so that it will become much easier for the bladder guard to do his job properly.
Other than strengthening the pelvic floor, squats also strengthen the hips, the glutes, the hamstrings the quads, and indirectly the abs!
Keep it fun!
Other ways to engage your child might be to invent squatting games.
Of course, these exercises can be beneficial to everyone in the family. If you can do them together, making it a family routine, that would be really helpful.
Some children start seeing some positive results within two weeks (even though the exercises need to be carried out for at least four weeks).
I fully recommend reading the research and book ‘End Bedwetting Now’ (referenced below) which describes the science behind these exercises. It is a small book, and you can purchase it on Kindle.
Here you will find an explanatory video that paediatric urologist Professor Angel Garcia-Fernandez sent to me that shows how to do the squatting exercise correctly.
More exercises: 86% success rate (within 4 months)
The original research shows that incorporating a bridge exercise (twice daily) may increase the success rate (total cure) to 86%. This exercise should be strictly supervised.
And finally, there is a Swiss ball exercise that can be carried out once a week. (This is the least important exercise.)
- End Bedwetting Now (2019) by Alan Gold (Author), Angel Garcia Fernandez (Author), Peter Petros (Author)
- A four-month squatting-based pelvic exercise regime cures day/night enuresis and bowel dysfunction in children aged 7–11 years
- A follow-up study confirms day/night enuresis cure in children by squatting-based exercises