Kegel Exercise

Kegel, or pelvic muscle exercises are done to strengthen the muscles that support
the bladder, urethra and vagina. Often the pelvic floor muscles are weak which
contributes to problems with losing urine. Learning how to “activate” or contract these
muscles properly can help prevent urine loss from occurring. It takes time and effort to
strengthen these muscles. This means [...]

Pelvic floor exercises, or Kegels, strengthen the muscles of the pelvic floor.
These muscles contract and relax to help control the opening and closing of the
bladder. There are two types of muscle fibers in the pelvic floor. The “fast” twitch
muscles help to prevent leakage of urine with coughing, sneezing or laughing. The
“slow” twitch fibers help to [...]

These exercises cannot harm you in any way. Most people find them relaxing and easy. If you get back pain or
stomach pain after you exercise, you are probably trying too hard and using stomach or back muscles. If you have
headaches, you are also tensing your chest muscles and probably holding your breath.

Most people prefer exercising lying down on the bed or sitting in a chair. However, you should be able to do them
in any position. To avoid urine leakage, tighten the muscle:
• Before you walk.
• Before you sneeze.
• On the way to the bathroom.
• During urination.
• When you stand up.

Exercise these muscles throughout the day, not just when you urinate. Do five to ten exercises at least five times a day.
Tighten the pelvic muscle and hold for five to ten seconds; then relax the muscle completely for ten seconds. The muscle
may start to tire. If this happens, stop and resume exercising later.