Kegel Exercises
Kegel exercises, or pelvic floor exercises, are used to strengthen the pelvic floor muscles. The pelvic floor muscles support the bladder to keep it in the correct position and angle. Pelvic floor muscles also helps give strength to the urethra and prevent urinary stress incontinence.
Weak pelvic floor muscles usually result in urinary incontinence, difficulty keeping tampons in place, passing air from the vagina and genital tract prolapses (where the uterus or vagina moves down and out of its normal position).
Kegel exercises are most commonly used as a behavioral treatment for stress incontinence.
How do I perform Kegel exercises?
It is possible to perform Kegel exercises incorrectly, so it’s important to check with your physician to make sure the exercises are performed correctly.
1. Finding the right muscles
First you need to find the right muscles. There are two parts to finding the correct muscles.
The first test to identifying your pelvic floor muscles is to stop the flow of urine. The muscles you use to tighten and pull upwards to stop the flow of urine are your pelvic floor muscles. You can test to find these muscles by stopping the flow of urine the next time you use the bathroom, but don’t do this test more than once a week as it can lead to urine retention and further urinary incontinence problems. When you stop the flow of urine, it should stop completely and not slow to a trickle. Once you have identified your pelvic floor muscles, relax them and finish passing urine.
The next test is to tighten the muscles around the anus. Pretend that you are trying to stop passing wind.
2. Test your muscle strength
Insert one or two clean fingers into your vagina and tighten your pelvic floor muscles. You should tighten your pelvic muscles in the same way as the tests in Finding the right muscles. You should feel a tightening and lifting effect on your fingers.
3. Find your limit
Finding your limit is important as you don’t want to overdo your Kegel exercises. Once you have identified your pelvic floor muscles and tested your muscle strength, find your limit by tightening and lifting your pelvic floor muscles and hold for as long as you can. When you have reached your limit, relax your muscles for 4 seconds. Repeat this process until your muscles become tired. The number of repetitions you perform will become your “number”.
Example: If you can hold for 7 seconds and repeat the exercise 4 times, your “number” is 7 seconds and 4 repetitions.
4. Do your Kegel exercises
Once you have identified your limit, it’s time to do your Kegel exercises. Try to improve your “number” each time you perform Kegel exercises. Aim to do 6 to 10 sets of your “number” every day.
After each set of Kegel exercises, contract and relax your pelvic floor muscles 5 to 10 times without holding the contractions or resting between them. This will help train your bladder to hold urine under pressure and is especially useful for stress incontinence.
Remember not to use your bottom, abdominal, hip or leg muscles when you perform Kegel exercises. Also be mindful of your breathing, don’t hold your breath when you do Kegel exercises.
Final note
It takes time to strengthen pelvic floor muscles. Be patient and persistent and results will follow.