Kegel or pelvic floor muscles exercises help strengthen weak muscles around the
bladder. When these muscles are weak, you can leak urine.
Kegel Exerises.
What is the Pelvic Floor?
The pelvic floor is made up of
muscles that support the internal
abdominal and pelvic organs. These
muscles run in different directions and are
different sizes. One job of these
muscles is to support, lift and
control muscles that close the tube
that urine passes through (urethra).
How do I find the right muscles?
C To make sure that you are exercising the right muscles, try starting and
stopping your urine stream. This should be done only to locate the correct
muscles, and then once a week to check that you are continuing to use these
muscles.
C Do not tighten your buttock or thigh muscles when doing these exercises.
Relax your stomach muscles as much as possible. Pelvic floor muscles are
exercised by squeezing and relaxing them. This takes effort and practice.
C To check that you are doing the exericise right, insert one finger into the
vagina and squeeze the muscle. If you are doing the exercise the right way,
you should feel the muscle tighten around your finger.
How do I do the exercises?
C Begin by squeezing the muscles for a count of 4, then relax for a count of 4.
At first, you may be able to squeeze the muscles for only 1 - 2 seconds. As the
muscles get stronger, you will be able to hold for the count of 4.
C Slowly work up to squeezing and relaxing the muscles until you can do them
for a count of 4 for 5 minutes twice a day.
C When squeezing to a count of 4 becomes easy, you can increase the squeezing
to a count of 8. Then relax for a count of 8. Do this for 5 minutes twice a day.
Remember to relax between each squeeze. Let the muscle go loose and do not
push down.
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When should I do these exercises?
When you first start doing the exercises, set aside time when you can do them
without being interrupted. After you have done them for a while, you can practice
these exercise anytime and anywhere.
Always squeeze your pelvic floor muscles when you:
C Sit up from lying down
C Stand from a sitting position
C Lift something heavy
You can practice squeezing these muscles when you are watching T.V., standing
in line, or driving your car. Since these exercises are being done within your
body, people will not know you are doing them. These exercises need to be done
regularly for any results. It usually takes 6 - 12 weeks to see results.
Are there any precautions?
C Some people exercise more than they should, hoping that they will regain
bladder control quicker. If you exercise too much, too soon, your bladder
control may get worse. Start slowly and increase the amount of exercise
slowly. Follow the guidelines that your health care providers have given you.
C Be sure to breathe during the exercises. Holding your breath may put extrapressure on your pelvic muscles.
